Exercise guide
Cable Straight Back Seated Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the mid-back and lats while improving postural stability by keeping the torso stationary. It effectively builds thickness in the trapezius and rhomboids while engaging the biceps and rear deltoids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the bench facing the cable machine with your feet firmly planted on the footrests or floor.
- Grip the handle (typically a V-bar or close-grip attachment) with palms facing each other.
- Sit upright with a slight bend in your knees and your arms fully extended in front of you.
- Engage your core and pull your shoulder blades down and back to set your starting position.
How to do it
- Exhale as you pull the handle toward your lower abdomen by driving your elbows back.
- Keep your torso completely still and upright throughout the movement; do not lean back as you pull.
- Squeeze your shoulder blades together at the point of maximum contraction for one second.
- Inhale as you slowly return the weight to the starting position, maintaining tension in the back muscles.
Form checklist
- Keep your chest puffed out and shoulders away from your ears.
- Avoid using momentum or rocking your torso back and forth.
- Ensure your elbows stay tucked close to your ribcage.
- Maintain a neutral spine and avoid rounding your lower back.
Pro tips
- Focus on pulling through the elbows rather than pulling with your hands to maximize lat and trap engagement.
- Imagine trying to pinch a pencil between your shoulder blades at the end of the movement to ensure full scapular retraction.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Add a 2-second isometric hold at the peak of the contraction to improve mind-muscle connection.
Frequently asked
- What muscles does the cable straight back seated row work?
- The cable straight back seated row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable straight back seated row?
- The cable straight back seated row uses cable.
- Is the cable straight back seated row good for beginners?
- Yes. The cable straight back seated row is a beginner-friendly movement and a strong foundation to build on.