Why it matters
Builds horizontal pulling strength and trains shoulder-blade retraction.
Seated Cable Row
Seated Cable Row
Target muscles
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Lats
The latissimus dorsi pull the arm down and back and create much of the back’s width.
Biceps
The biceps bend the elbow and help turn the palm upward during pulls and curls.
Execution cues
- Begin with a neutral spine
- Pull the handle toward the abdomen
- Squeeze the shoulder blades without shrugging
Common mistake
Rocking the torso instead of training the back.
Training prescription
- Equipment
- Cable station
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.