Exercises / Cable
How to do a seated cable row
Thickens your mid-back and fixes slouching.
Setup
- Sit with feet on the platform, knees slightly bent.
- Grab the handle, sit up tall, arms straight.
How to do it
- Pull the handle to your belly button.
- Elbows go back past your body, squeeze your shoulder blades.
- Let your arms go forward slowly. Torso stays still.
Common mistakes
- Rocking back and forth.
- Shrugging your shoulders up.
- Rounding your back at the front.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 10–12 |
| Rest | 90 seconds |
| Starting weight | Start around 25 kg. |
| Muscles | Back, Biceps |
| Equipment | Cable |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the seated cable row work?
The seated cable row mainly works your back, biceps. Thickens your mid-back and fixes slouching.
How many reps should a beginner do?
Start with 3 sets of 10–12 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the seated cable row?
Start around 25 kg.
What are the most common seated cable row mistakes?
Rocking back and forth. Shrugging your shoulders up. Rounding your back at the front. Fix them by slowing down and using a lighter weight first.
Can an app check my seated cable row form?
Yes. Musclo's live form check watches your seated cable row through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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