The Best Seated Cable Row Machine Exercises

Top Exercises

Rope Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A seated row variation using a rope attachment to allow for a greater range of motion and a more natural wrist position.

Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A strict form row that emphasizes isolation of the lats and rhomboids by eliminating torso movement and momentum.

Cable Wrist Curl

Beginner / Seated Cable Row Machine / Forearms / pull

An isolation exercise for the forearm flexors. The cable provides constant tension throughout the entire range of motion, unlike traditional dumbbells.

Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A fundamental back exercise for building mid-back thickness and improving posture by strengthening the rhomboids and trapezius.

Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the upper lats and posterior deltoids. The high-to-low angle helps build thickness in the upper back.

Cable Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A compound back exercise targeting the mid-lats and rhomboids. Maintaining a rigid, straight back maximizes muscle recruitment and promotes better posture.

Cable Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling exercise that targets the upper lats, rhomboids, and posterior deltoids. The high-to-low pull angle improves the V-taper of the back.

Cable Kneeling Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

An isolation exercise for the triceps. The kneeling position stabilizes the torso, forcing the triceps to handle the load without assistance from the body.