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The Seated Cable Row is an upper body exercise that primarily targets the middle back but also works the biceps and lats. This is a compound exercise which is well suited to beginner lifters.



  • Attach a double-handed grip to the cable row machine. Grab hold of the handle and sit back with your arms out straight. There should be a slight bend in your legs and your abs should be tight.
  • Starting by pulling your shoulders back, pull the handle to your stomach in a smooth motion by squeezing your shoulder blades back and bending your arms at the elbows.
  • Hold the contraction at the top and then slowly return to the starting position with your arms outstretched.

Back Muscle Diagram.

Back Muscles