Exercise guide
Cable Front Seated Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The seated cable row is a foundational compound movement that builds mid-back thickness and improves posture by targeting the lats, trapezius, and rhomboids. It emphasizes scapular retraction and controlled pulling mechanics to develop a strong, stable back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the bench with your feet firmly on the footrests and a slight bend in your knees.
- Reach forward to grasp the V-bar handle with a neutral grip (palms facing each other).
- Sit upright with your spine neutral, chest lifted, and shoulders pulled down away from your ears.
- Slide back slightly until your arms are fully extended and the weight stack is elevated.
How to do it
- Exhale as you pull the handle toward your lower abdomen by driving your elbows straight back.
- Squeeze your shoulder blades together at the peak of the movement, keeping your torso stationary.
- Inhale as you slowly extend your arms back to the starting position with a controlled 2-second tempo.
- Maintain a proud chest and avoid leaning forward as the weight returns to the stack.
Form checklist
- Keep a slight bend in the knees to avoid straining the lower back.
- Avoid using momentum or swinging your torso back and forth.
- Keep your elbows tucked close to your ribcage throughout the pull.
- Ensure your shoulders stay down and do not shrug toward your ears.
Pro tips
- Focus on pulling with your elbows rather than your hands to better engage the lats and minimize bicep dominance.
- Pause for one second at the peak of the contraction to maximize muscle fiber recruitment in the mid-back.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Swap the V-bar for a wide-grip lat bar to increase the demand on the rear deltoids and upper trapezius.
Frequently asked
- What muscles does the cable front seated row work?
- The cable front seated row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable front seated row?
- The cable front seated row uses cable.
- Is the cable front seated row good for beginners?
- The cable front seated row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.