Seated cable row
Back . Lats . Rhomboids
Pull the handle to the stomach, squeeze the shoulder blades.
Use in a programExercise profile
Best forMuscle growthStrengthPosture
Effectiveness★★★★☆ 4/5
EquipmentCable machine
Also worksLats, Rhomboids, Rear delts, Biceps
Recommended3-4 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A controlled horizontal pull that builds mid-back thickness.
- Setup
- Sit upright, feet on the plate, slight bend at the knees.
- Common mistakes
- Leaning far back or rounding the shoulders forward.
- Easier
- Lower the weight and keep the torso still.
- Harder
- Increase the load or pause at full contraction.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s