Seated Cable Row
Explore seated cable row in 3D. Focus: Latissimus dorsi, Rhomboids, Middle trapezius.
Seated row machine · Cable
Setup
Adjust the seat and pads, plant the feet or use the footrests, and keep the torso stable.
Exercise guide
Controlled return
Slowly extend the elbows and return the handles; keep the back and torso stable.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Pull the elbows back beside the torso, bringing the handles toward the lower ribs without leaning back.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid momentum, shrugging, arching the lower back or losing control on the return.
Colors show roles, not measured activation; white areas may also stabilize.