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.

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.

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.

Low Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A variation of the seated row targeting the lower lats and rhomboids. The lower pulley height encourages a more focused contraction in the mid-back.

Cable Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A staple for back development. It builds thickness in the middle back and strengthens the posture by engaging the rhomboids and trapezius.

Cable Lying Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

A focused triceps exercise that provides constant resistance. Lying down prevents the use of momentum and isolates the long head of the triceps.

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 Seated One Arm Alternate Row

Beginner / Seated Cable Row Machine / Back / pull

A unilateral back exercise that allows for better focus on each side. It helps correct imbalances and increases the range of motion for the lats.

Cable Low Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A variation of the seated row that emphasizes the lower lats and mid-back. The lower pull angle encourages a deeper contraction in the lower portion of the back.