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Seated Rowing

The seated cable row is a horizontal pull that builds the lats and rhomboids using a low pulley and a close-neutral handle. It suits anyone who spends the day at a desk and wants a thicker, more upright back without loading the lower spine the way barbell rows can. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Lats · latissimus dorsi Mid back · rhomboids Mid traps · middle trapezius Rear shoulders · posterior deltoid Biceps · biceps brachii

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	4 × 3–6	2–3 min
Muscle	3–4 × 9–12	60–90 s
Endurance	3 × 18–27	45–60 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner-friendly — the supported seat removes the balance demand, so the load is the only variable to manage.

Proper form — 5 cues

Sit tall with knees softly bent and feet braced on the platform
Pull the handle to your navel, not your chest
Drive the elbows straight back, brushing your ribs
Squeeze the shoulder blades together for a full second at the back
Let the arms lengthen fully forward without letting the shoulders roll over

Breathing: Exhale as you pull the handle in, inhale as the arms return forward.

The 3 mistakes Maddy corrects most

Rocking the torso back to move the weight. Momentum from the hips takes the work away from the lats and turns the row into a lower-back swing. Fix: Lock the torso within about ten degrees of vertical and lower the stack until the arms and back move it alone.

Pulling with the biceps first. When the elbows bend before the shoulder blades move, the smaller arm muscles fatigue long before the back gets stimulated. Fix: Start every rep by drawing the shoulder blades back, then let the elbows follow.

Shrugging the handle toward the chin. A high pulling line shifts tension into the upper traps and neck instead of the mid-back. Fix: Keep the cable path low and finish each rep with the handle at belly-button height.

Common questions

Seated cable row vs bent-over row — which is better for beginners?

The seated cable row is usually the smarter starting point. The bench supports your bodyweight, so your lower back is not holding a hinge position while you pull, and the cable keeps tension smooth through the whole range. Once your rowing pattern and hip hinge are both solid, bent-over rows add valuable trunk and hip work on top.

Should I lean forward at the bottom of a seated row?

A small forward reach — letting the shoulder blades glide forward while the spine stays long — is fine and gives the lats a fuller stretch. What you want to avoid is collapsing the chest and rounding the lower back to chase extra range. If the stretch pulls you into a slump, shorten the reach slightly.

Where should I feel the seated row working?

Mostly between and just below the shoulder blades, with the lats along the sides of your back joining in, and the biceps assisting. If your forearms or neck burn out first, your grip is doing too much or the pull is riding too high — lighten the load and re-set the elbow path along your ribs.

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