How To Do Seated Row (Seated Cable Row)

Seated Row Exercise

Seated Row is an excellent compound exercise for targeting the back particularly the lats, the middle area and the traps.

Seated Row also builds the rear shoulders, biceps and forearms.

This is an effective exercise for adding size and thickness in the middle area of the back.

You can use moderate to heavy weight for Seated Row as long as you follow strict form.

Seated Row How To

  • Secure your feet firmly in a Seated Row machine. Grab the handles with a neutral grip, keep a slight bend in your knees and your back must be at a 90 degree angle to the floor.
  • Tighten you core, keep your chest out, pull your shoulders back and row the weight back to midsection by leading with your elbows.
  • At the finished position, bring your scapulae together; you should feel a nice contraction on your lats, middle back, traps and rear shoulders.
  • Bring the weight back to the starting position by resisting the weight.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

A common mistake when doing Seated Row is bending forward at the hips to get a deep stretch at the start then lying back past 90 degrees at the finished position of the exercise.

By doing this, you remove tension from the lats and middle area and transfer it to your lower back.

In Seated Row, only your arms are moving in the exercise.

Another mistake is keeping your arms straight with the elbows fully locked out.

This will let the biceps initiate the row which is dangerous. Always keep a slight bend in the elbow throughout the exercise.

Variations: Incline Bench Pull, Bent Over Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Row