Seated Cable Rows

Exercise Tips

  • Keep your entire body stationary except your arms

Seated Cable Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week


Seated Cable Row Machine w/Pulley

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: Seated Cable Row Machine w/Pulley

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Position yourself on a cable row machine, feet flat on the platforms and back straight. Grab the handles with an overhand grip, palms facing each other, arms fully extended.

  1. 1 Exhaling, pull your elbows straight back, keeping them close to your sides. Pinch your shoulder blades together the entire time. At the peak of the motion, your hands will be right by your stomach.
  2. 2 Inhale and slowly return your arms to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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