Exercise · Form & cues
Seated Cable Row — form guide
Mid Back · Lats · Rear Delts · Biceps. Equipment: Cable Machine. Difficulty: Beginner.
TEMPO
1-2-3-1
The 3-second return is where most gains are lost. Fight the cable on the way out — your back grows on the eccentric.
Cues
- Sit tall, chest up, slight lean forward at start
- Row to lower chest/upper abs
- Squeeze shoulder blades together at peak
- Lean slightly back only at peak, then return
- Full stretch — let scapulae protract at end
Common mistakes
- Rounding back at full stretch
- Row going to belly — elbow path too low
- Short ROM — not reaching full stretch
Injury notes
Safe for lower back issues. Preferred over barbell row for LBP
Progression
Add 5kg stack when 12 clean reps hit.