Back · Compound Exercise
Seated Cable Row
The Seated Cable Row is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Cable
Beginner
Muscles worked
Back — primary
Biceps — assist
How to perform the Seated Cable Row
1
Set up
Tall posture, slight knee bend, chest up.
2
Execute
Pull handle to the abdomen, elbows close.
3
Form check
Squeeze back muscles, control the return without leaning forward.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
Our free generator builds a full week around movements like this — or browse ready-made splits.