How to do the Cable Low Seated Row
BackBack & LatsCableBeginner
The cable low seated row is one of the most effective tools for building a thick, strong back because the cable provides constant tension through the entire range of motion. Master this movement early and you lay the foundation for serious pulling strength and better posture.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Sit tall on the bench, feet flat on the footrests, and grip the handle with both hands at arm's length without rounding your lower back.
- Initiate the pull by retracting your shoulder blades first, not by bending your elbows.
- Drive your elbows straight back past your torso and squeeze your lats hard at full contraction with the handle touching your midsection.
- Return the handle slowly under control, letting your shoulder blades protract fully before starting the next rep.
Common mistakes
- Using momentum by rocking the torso back and forth — keep your upper body nearly vertical and let the back muscles do the work.
- Pulling with the arms instead of the back — focus on driving your elbows back and think of your hands as hooks, not the primary movers.
- Cutting the return short — failing to fully extend your arms at the front robs you of the stretch and reduces muscle development, so let the cable pull your shoulders forward completely each rep.
Pro tip — At the top of every rep, hold the contraction for a full one-second pause and actively think about pulling your shoulder blades together and down simultaneously — this extra squeeze recruits the lower traps and maximizes lat activation that most beginners completely skip over.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →