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Seated Cable Rows

Seated Cable Rows is one of the best weight training exercises to thicken the back. If the back gives width to the back, it is especially the trapezoids and all the muscles that fix the scapula, which give this thickness and a full and sculpted back, like a diamond! We tend to focus too much on the back and forget about those muscles that give volume to the back. So, let go of your Lat pulldown a bit and go to Seated Cable Rows!

Favorite exercise for the back of many bodybuilders, it is reassuring and easy to do even for a beginner. Unlike the rowing bar upright with an inclined bust where it is difficult to keep the bust “stationary” and where you must always pay attention to its position, the Seated Cable Rows allows you to force without worrying too much about your back. Also, the pulley generates continuous resistance during the movement, and it is quite easy to target various parts of the back by varying the grip.

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How To Make Seated Cable Rows

  • Hang a single or double handle on the low pulley and sit down, keeping the bust straight on the bench opposite the loads.
  • Place your feet against the platform so that your legs are slightly bent in the starting position.
  • Lean forward by bending the bust to grasp the handle (the palms of the hands will be opposite) while keeping a normal or slightly accentuated arch of the spine. Back up until your chest is almost straight and your arms are fully extended: this is the starting position.
  • Inhale deeply then exhale by pulling the handle towards your abdomen. Keep the elbows aligned with the sides.
  • Pull until your elbows are slightly behind the plane of the back and your hands are close to the body. You should bring your shoulders and elbows as far back as possible. Maintain the position 1 to 2 seconds, then return to the starting position by inhaling and controlling the return phase while maintaining the right bust.
  • Keep your bust square and make sure it only moves slightly forward and back during the run. Concentrate on shooting with the back and shoulders and do not try to use the bust.

Targeted Muscles

In the initial phases of the arms pulling, the lower part of the dorsal and the large circle, as well as the pectoralis major, are the muscles most stressed during the exercise. Only the lower part of the pectoralis major, which covers most of the front of the chest, is used at the start of the movement when the elbows are pulled towards the sides. The posterior deltoid and the long portion of the triceps act as assisting muscles. At the level of the shoulder girdle, the main muscles used are the middle beam of the trapezius, the rhomboids, and the pectoralis minor.

7 Training Tips

  1. Although the draw mainly involves the lower back, bringing the elbows and shoulders as far back as possible also forces the upper back with the rhomboids and the middle beam of the trapezoid. This provides additional development of the muscles in the central part of the back.
  2. To ensure a complete shortening of the muscles, keep the bust close to vertical during the entire draw; it should not move more than 10 ° forward and backward.
  3. Keep a normal camber of the spine. If you round your back by leaning forward and hyperextend by going back, you are creating unusually high forces that will act on the intervertebral discs and may cause pain or injury.
  4. Do not shoot with the biceps. Bicep contraction only occurs to stabilize the elbow joint, not to bring the handle closer. The use of biceps and other flexing muscles of the elbow limits the action of the back muscles and the effectiveness of the exercise.
  5. Keep your legs fixed during the whole run. Do not stretch them and then flex them during the draw.
  6. To help stabilize the body, hold your breath during the pulling phase: this will limit forward and backward movement at the hips and waist, and make the exercise more effective and less dangerous for the lower back. Exhale only at the end of the movement.
  7. The pull with an overhand grip (palms down) is a slightly more difficult variant and places a slightly higher load on the upper and central part of the back. When pulling, keep your elbows raised and pointed outward. This emphasizes the posterior deltoid, the middle beam of the trapezius, and the rhomboids.


  • Exhale slowly during the pulling phase.
  • Inhale while returning to the starting position.

If you are working with heavyweights, block your breathing during the draw and exhale at the end of the movement.


We can use various accessories with the low pulley, but the most classic and popular is the drawn triangle, with the close grip to properly stretch the backbones! It is possible to use a short or long bar, a rope, or to work one arm at a time, with a handle.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Depending on the trajectory of the movement, we can target various parts of the back. When you bring the bar down to your stomach, it is the dorsal muscles that are most stressed. If we direct the bar towards the chest, by spreading the elbows laterally, it is the trapezoids and the posterior deltoid which bite.

With the tight grip, the arms are brought closer to the body as the elbows are moved back, which places greater demands on the lower back. For the upper ridges, the vertical draw is more efficient! The wide grip accentuates the thickness of the back and mid-back. The overhand grip will have more impact on the upper and middle trapezium, the “hammer” grip (palms of the hands facing each other) on the middle and lower trapezium, and the supine grip on the lower beam, and of course on the backbones. To reduce the participation of the biceps, use a straight bar, medium grip hands overhand.

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