Seated Cable Row

Upper BackCableBeginner

The constant tension back builder. Perfect range, no lower back risk, hard to mess up.

Muscle worked

Upper Back, Lats

Equipment

Cable

Difficulty

Beginner

Time per set

30-45s

How to perform

Step by step, every rep

Set up

Sit on the bench, feet on the platform, slight bend in the knees. Grab the handle.

Start position

Sit tall. Arms straight. Slight forward lean of about 5 degrees to start. Shoulders relaxed.

Pull and set the back

Pull shoulders down and back as you start the row. Elbow drives back, not up.

Row to the belly

Bring the handle to your lower ribs. Elbows stay close to the body.

Squeeze

At the top, squeeze your shoulder blades together for a beat. Feel the upper back work.

Return with control

Let the cable pull you into a light forward stretch. Arms fully extended. Then pull again.

Common mistakes

Avoid these

Swinging the torso back

Momentum moves the weight, back doesn't work through range. Fix: Torso stays near vertical. Let the arms and back do the work.

Rowing with just the arms

Biceps burn out, lats barely work. Fix: Lead with the elbow pulling back. Think elbow to back pocket.

Rounding the lower back at stretch

Lumbar spine under load, not what we want. Fix: Stay tall. Let the shoulders reach forward at stretch, but don't round the spine.

Rushing the reps

You miss the stretch and the squeeze. Fix: 2 seconds on the way back, 1 second squeeze at the top, 2 seconds on the return.

Progressions

Scale it up or down

−

Make it easier

Machine row with chest support
Light cable row focused on stretch
Single arm cable row for better feel

Make it harder

Pause row: 2 seconds hold at the top
Wide grip cable row for upper back emphasis
Standing cable row (more core work)

How to program it

Sets, reps, rest

Goal	Sets	Reps	Rest	Load
💪Build Strength	3-4	6-8	90s	Heavy. Strict form.
🏋️Build Muscle	3-4	8-12	60-75s	Moderate. Peak contraction.
🔥Build Endurance	2-3	12-15	60s	Lighter. Chase the pump.

Want this exercise programmed into a full plan?

Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.

Get my personalised plan → Starting at ₹199. Plan delivered to your WhatsApp in 24 hours.

Related exercises