How to do it
- Sit tall with a slight knee bend and grab the handle with arms extended.
- Pull the handle to your navel, driving the elbows straight back past your ribs.
- Return slowly, letting the shoulder blades spread apart at full extension.
Cues that matter
- Chest up, torso still — only the arms and shoulder blades move.
- Pause for a beat with the handle at your stomach.
Common mistakes
- Rocking the torso back and forth to generate momentum.
- Rounding the lower back at the stretch.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Rhomboids
- Lats
Also works
- Biceps
- Rear delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Seated Cable Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the cable is taken, or a gym that does not have one.