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Cable Seated Row (Bent Bar) animation

How to do the Cable Seated Row (Bent Bar)

BackBack & LatsCableBeginner

The cable seated row with a bent bar is one of the most effective tools for building a thick, strong back because it keeps constant tension on your lats and mid-back through the entire range of motion. Master this movement as a beginner and you lay the structural foundation for lifelong pulling strength.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Sit tall on the bench with feet flat on the footplate, knees slightly bent, and grip the bent bar with both hands at shoulder width
  2. Hinge slightly forward at the hips to reach the bar, then drive your chest up and brace your core before initiating the pull
  3. Row the bar into your lower abdomen by driving your elbows back and squeezing your shoulder blades together at full contraction
  4. Return the bar forward under control, allowing your shoulder blades to protract fully before the next rep

Common mistakes

  • Using momentum by rocking the torso back and forth, which shifts load off the back and onto the spine — keep your trunk stable and let the arms do the rowing
  • Shrugging the shoulders up toward the ears during the pull, which recruits the traps incorrectly — consciously depress your shoulders before and during every rep
  • Cutting the return short and never fully extending the arms, which reduces lat stretch and limits growth — let the cable pull your arms forward until the shoulder blades fully separate

Pro tip — At the top of each rep, hold the contraction for a full one-count and think about pulling your elbows through the bench behind you — this cue dramatically improves mid-back activation that most beginners completely miss.

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

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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