The seated cable row is a foundational compound movement designed to develop substantial back thickness and improve posture. As a horizontal pulling exercise, it directly strengthens the muscles responsible for retracting the shoulder blades, helping counteract the effects of a rounded posture often caused by seated work. This exercise allows for a focused, seated application of load, making it accessible for developing overall upper body strength and balance.
Primary Muscles Targeted
The seated cable row is a multi-joint exercise that engages a network of muscles along the posterior chain. The primary movers are the latissimus dorsi (lats), the rhomboids, and the trapezius, particularly the middle and lower fibers. The lats are responsible for shoulder adduction and extension, creating the force that moves the handle toward the torso.
The rhomboids and the trapezius work together to perform scapular retraction, which is the action of squeezing the shoulder blades together. Secondary muscles function as stabilizers and synergists during the movement. These include the biceps brachii and forearm flexors, which assist in bending the elbow and maintaining grip. The erector spinae works to keep the torso upright and stable throughout the range of motion.
Detailed Execution: The Standard Seated Cable Row
To begin the standard seated cable row, typically utilizing a close-grip V-bar attachment, adjust the machine so the pulley is set low. Sit on the bench with your feet braced against the foot platform, ensuring your knees are slightly bent. Lean forward from the hips with a straight back to grasp the handle, allowing a full stretch in the lats and slight protraction of the shoulder blades.
Establish the starting position by sitting upright with the arms fully extended, maintaining a neutral spine and a slight natural arch in the lower back. Initiate the pull by first drawing the shoulder blades backward and downward, engaging the middle back muscles before the arms bend. Continue pulling the handle toward the lower abdomen or navel, leading the movement with the elbows and keeping them relatively close to the sides of the body.
The movement should conclude with the torso upright or leaning back only slightly, with the shoulder blades maximally squeezed together for a peak contraction. The return phase requires a slow, controlled extension of the arms, resisting the pull of the weight stack. Allow the shoulder blades to fully protract forward under tension, but avoid excessive rounding of the lower back to maintain continuous muscle engagement.
Avoiding Common Technique Errors
One frequent error is using excessive body momentum, often called “swinging the torso.” This rocking motion, where the torso moves backward more than about 10 degrees, recruits the lower back and reduces tension on the targeted upper back muscles. To correct this, reduce the weight and focus on an isometric contraction of the core to keep the torso perpendicular to the floor.
Another common mistake involves shrugging the shoulders upward toward the ears during the pull. Shrugging over-engages the upper trapezius, diminishing the focus on the lats and mid-back retractors. The correction involves consciously depressing the shoulders—packing them down and away from the ears—throughout the pulling action.
Allowing the spine to round excessively, particularly during the return phase, places undue stress on the spinal discs. Maintaining a neutral spine requires bracing the abdominal muscles and keeping the chest elevated throughout the set. Finally, permitting the elbows to flare out wide shifts the emphasis away from the lats and onto the rear deltoids and biceps. Keeping the elbows close ensures the primary focus remains on back thickness.
Modifying the Row with Different Attachments
Changing the attachment used on the cable machine can alter the muscle emphasis of the row. The V-bar or close-grip handle mandates a neutral, palms-facing grip, maximizing development of the lats and mid-back thickness. Pulling this handle low toward the abdomen tends to target the lower lat fibers.
Using a straight bar or a wide-grip attachment changes the hand position to a pronated (palms-down) grip and increases the width of the pull. This modification shifts the focus toward the upper back, including the middle trapezius and the posterior deltoids. For this variation, pull the bar higher, aiming for the upper abdomen or chest level, and allow the elbows to travel slightly wider.
The single handle attachment allows for unilateral (one-sided) training, which is useful for addressing side-to-side muscular imbalances. The free movement of the handle permits a greater range of motion and a more natural wrist path during the pull. When performing the single-arm row, focus on stabilizing the torso and resisting rotation as the weight is pulled toward the corresponding hip pocket.