Exercise guide
Cable Low Seated Row
- Beginner
- Compound
- Rep-based
- Back
- Upper arms
This compound pulling movement targets the mid-back and lats to build thickness and improve posture by strengthening the scapular retractors. It effectively engages the trapezius and rhomboids while utilizing the biceps and deltoids as secondary movers.
Reviewed by the Crucible 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 handle (typically a V-bar) with a neutral grip, keeping your back straight.
- Slide your hips back slightly until your arms are fully extended and your torso is upright.
- Pull your shoulders back and down, away from your ears, to set your posture.
How to do it
- Exhale as you pull the handle toward your lower abdomen by driving your elbows back.
- Squeeze your shoulder blades together at the peak of the movement, keeping your chest lifted.
- Inhale as you slowly extend your arms back to the starting position, maintaining tension in the muscles.
- Maintain a controlled 2-1-2 tempo (2 seconds back, 1 second squeeze, 2 seconds forward).
Form checklist
- Keep your torso stationary; avoid leaning back or swinging to gain momentum.
- Ensure your elbows stay close to your ribcage throughout the pull.
- Maintain a slight bend in the knees to protect the lower back and hamstrings.
- Keep your neck in a neutral position, looking straight ahead rather than at the weight stack.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to maximize lat and mid-back engagement and minimize bicep dominance.
- Imagine trying to pinch a pencil between your shoulder blades at the point of maximum contraction.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction to increase intensity.
- Perform a 4-second slow eccentric (return) phase to increase time under tension.
Frequently asked
- What muscles does the cable low seated row work?
- The cable low seated row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, forearms, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cable low seated row?
- The cable low seated row uses cable.
- Is the cable low seated row good for beginners?
- Yes. The cable low seated row is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
- Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
- Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius