Seated Cable Row primarily works the mid-back and lats. It is categorized as a pull movement and uses Cable machine and Machine.
- Primary muscles
- mid-back and lats
- Equipment
- Cable machine and Machine
- Movement pattern
- pull
- Catalog difficulty
- 1 of 5
How to do Seated Cable Row
- Tall chest, pull to the belly button
- Let the shoulder blades stretch forward, then squeeze back
Common mistakes
- Heaving with the lower back
- Rounding forward on the stretch
Muscles worked
The primary catalog target is mid-back, with lats also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Band Row
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Band Row · Machine Row · One-Arm Row · Chest-Supported Row · Chest-Supported T-Bar Row
Put Seated Cable Row into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.