Seated cable row
Tall torso, knees soft, handle starts with shoulders reaching forward.
Muscles
- 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.
Common errors
- Rocking the torso
- Shrugging every rep
- UNKNOWN — no additional common error is recorded in the biomechanics dataset.
Programming by goal
| Goal | Sets × reps | Effort cap | Tempo |
|---|---|---|---|
| Strength | 3 × 3-6 | RPE ≤ 9 | 2-0-X-0 |
| Muscle growth | 3 × 8-12 | RPE ≤ 8 | 3-1-1-0 |
| Endurance | 3 × 15-25 | RPE ≤ 7 | 2-0-2-0 |
Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.
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
Related exercises
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
Joint-profile source set: This exercise maps to the repository's sourced horizontal-pull record with flat-bench support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.
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.
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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
Seated cable row: pull pattern, 2300 ms rep trace, engine-derived.