Seated Cable Row
Also known as: Seated Row, Cable Row, Low Row
Muscles worked: Upper Back, Lats, Biceps, Rear Delt, Traps
How to do it
- 1
Sit at a cable row machine and place your feet on the footrests.
- 2
Grab the handle with both hands, keeping your back straight and chest up.
- 3
Pull the handle towards your torso, squeezing your shoulder blades together.
- 4
Slowly return the handle to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Seated Cable Row FAQ
What muscles does the Seated Cable Row work?
The Seated Cable Row primarily works the Upper Back, Lats, with the Biceps, Rear Delt, Traps assisting.
What are the best sets and reps for the Seated Cable Row?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Seated Cable Row?
There is no single number: a good Seated Cable Row depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Seated Cable Row in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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