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Cable Straight Back Seated Row animation

How to do the Cable Straight Back Seated Row

BackBack & LatsCableBeginner

The cable straight-back seated row is one of the most effective foundational movements for building a thick, strong back because the cable provides constant tension through the entire pull. Master this now and you set the standard for every rowing movement you will ever do.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Sit tall on the bench, feet flat on the footrests, and grip the handle with arms fully extended toward the cable stack.
  2. Brace your core, lock your spine in a neutral position, and initiate the pull by retracting your shoulder blades first.
  3. Drive your elbows straight back, keeping them close to your sides, until the handle meets your lower sternum.
  4. Pause briefly at full contraction, then extend your arms in a controlled return to full stretch before the next rep.

Common mistakes

  • Rounding the lower back under load, which shifts stress off the lats and onto the spine — fix this by sitting upright and bracing your core before every single rep.
  • Using momentum by rocking the torso back and forth, which reduces back engagement — fix this by keeping your torso stationary at roughly 90 degrees throughout the movement.
  • Letting the shoulders shrug and roll forward on the return, which loses scapular tension — fix this by consciously keeping the shoulders down and away from your ears on every phase of the rep.

Pro tip — At peak contraction, actively think about squeezing your shoulder blades together as if you are trying to crack a walnut between them and hold that position for a full one-count — this deliberate pause eliminates momentum and forces the lats and mid-back to do all the work.

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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