FormTwin › Exercises › Seated Cable Row

What muscles does the Seated Cable Row work?

The seated cable row is a controlled horizontal pull that builds mid-back thickness with constant tension and an easy-to-learn setup.

Primary muscles worked

Secondary muscles worked

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How to do the Seated Cable Row

  1. Sit with feet braced, knees slightly bent, chest tall.
  2. Grip the handle and let your arms extend, back flat.
  3. Row the handle to your stomach, elbows close.
  4. Squeeze your shoulder blades, then return under control.

Common mistakes

Variations

Wide-grip cable rowSingle-arm cable rowBarbell row

Frequently asked questions

What muscles does the seated cable row work?

The seated row works the mid-back — rhomboids, lats and traps — plus the rear delts and biceps. The constant cable tension makes it easy to feel the target muscles.

Does the seated row work lats or mid-back?

Both, and grip changes the bias: a narrow, close-elbow row hits the rhomboids and mid-traps more, while a wider grip and flared elbows bring in the lats.

Why do I feel seated rows in my arms?

The biceps assist on every rep, but if they dominate, focus on initiating with the shoulder blades and driving the elbows back rather than pulling with the hands.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.