Cable Front Seated Row

A back-building exercise that targets the mid-back and lats. The cable provides constant tension throughout the entire pulling and stretching phases.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the rowing station with feet on the platforms and knees slightly bent. Reach forward to grab the V-bar or straight bar. Sit tall with a neutral spine.

Instructions

1. Pull the handle toward your mid-section.
2. Focus on scapular retraction by squeezing your shoulder blades.
3. Keep your elbows close to your ribs.
4. Return to the start position by fully extending your arms.
5. Avoid leaning back excessively.

Common Mistakes

1. Using excessive momentum.
2. Rounding the back.
3. Pulling with the traps instead of lats.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
View more

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