Seated cable row
Primary muscles: Middle back. Assisting muscles: Biceps, Lats, Shoulders.
How to do it
- Sit at the seated row machine with your feet on the platform and your knees slightly bent.
- Lean forward with a straight back and grab the V-handle.
- With your arms extended, pull yourself back until your torso is at 90° to your legs — the starting position.
- Breathe out and pull the handle toward your stomach, keeping your elbows close to your body.
- Hold for a second, squeezing your back.
- Breathe in and return to the starting position under control.
Key to the execution: Keep your back straight and pull with your shoulder blades, not just your arms.
Common mistakes
- Rounding your back instead of keeping it straight.
- Swinging your torso for momentum.
- Pulling with your arms only, without involving your shoulder blades.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.