ProgreviaSeated cable row
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How to do it
Upright torso and open chest: pull the handle toward your abdomen driving the elbows close to the body and squeeze the shoulder blades at the end, without heaving the torso back. Control the return.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (1 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Seated cable row compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Seated cable row is number 9 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 8 alternatives, such as Seated band row, Machine row and Inverted row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| High cable row | cable | Moderate (0.8 out of 2.2) | Basic |
| Machine row | machine | Moderate (0.9 out of 2.2) | Basic |
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Gironda row | cable | Moderate (1 out of 2.2) | Needs coaching |
| Seated cable row | cable | Moderate (1 out of 2.2) | Basic |
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
| Meadow row | barbell | High (1.4 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Seated cable row loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Seated cable row based on your level, goal and available days.
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Generate a full routine with the emphasis on Back and Seated cable row among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Seated cable row work?
Seated cable row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Seated cable row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Seated cable row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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