SEQD EXERCISE GUIDE
How to do the
Seated Cable Row.
The seated cable row is a horizontal pulling exercise used to train the mid-back and lats while the biceps assist.
MUSCLESMid-back, lats, rear delts and biceps
EQUIPMENTCable row station
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Seated Cable Row technique.
Use a load you can control and a range you can repeat.
- Sit tall with your feet braced and take the chosen handle.
- Begin with your arms long and your torso controlled rather than rounded aggressively forward.
- Pull the handle toward your torso by driving your elbows back.
- Finish the rep without leaning far behind vertical.
- Return the handle slowly and let the shoulder blades move forward under control.
MUSCLES WORKED
Mid-back, lats, rear delts and biceps.
The exact contribution changes with handle, elbow path and range.
COMMON MISTAKES
Keep the rep consistent.
- Turning each rep into a body swing
- Shrugging the shoulders toward the ears
- Pulling only with the hands instead of the elbows
- Letting the stack slam between reps
PROGRESSION
Make the next session comparable.
Keep the handle, setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Lat Pulldown
- Chest-Supported Row
- One-Arm Dumbbell Row
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.