What should I feel during Seated cable row?

Shoulder blades move back and down before the elbows finish.

What are common mistakes with Seated cable row?

Rocking the torso; Shrugging every rep

How do I progress Seated cable row?

Hold the squeeze for one second before load jumps.

What can I do instead of Seated cable row?

Chest-supported dumbbell row, Machine row, One-arm cable row

Seated cable row

Tall torso, knees soft, handle starts with shoulders reaching forward.

family=rowpattern=horizontal pullforce=pullmechanic=compoundequipment=cable

Muscles

muscle emphasis · training guidance

mid backPRIME

lats68

biceps56

Primary: mid back
Supporting: lats, biceps

Mechanics

Pattern: horizontal pull
Equipment: cable
Geometry: 150° Pull Pivot
Target feel: Shoulder blades move back and down before the elbows finish.
Progression: Hold the squeeze for one second before load jumps.
Regression: Use chest support if low back fatigue changes the row.

Watch for

Rocking the torso
Shrugging every rep

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

Chest-supported dumbbell row
Machine row
One-arm cable row

See all 20 mid back exercises in the Atlas

Progression ladder

Beginner / regression: Use chest support if low back fatigue changes the row.
Standard: Seated cable row
Advanced / progression: Hold the squeeze for one second before load jumps.

Atlas metrics

Movement pattern: horizontal pull
Primary target: mid back
Supporting muscles: lats, biceps
Equipment: cable
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

FAQ

How do I set up Seated cable row?: Tall torso, knees soft, handle starts with shoulders reaching forward.
What should I feel during Seated cable row?: Shoulder blades move back and down before the elbows finish.
What are common mistakes with Seated cable row?: Rocking the torso; Shrugging every rep
How do I progress Seated cable row?: Hold the squeeze for one second before load jumps.
What can I do instead of Seated cable row?: Chest-supported dumbbell row, Machine row, One-arm cable row