Library / Upper Back
Seated Cable Row
Cable · Horizontal Pull · Compound
Upper BackLats BicepsRear DeltoidErector Spinae
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Biceps, Rear Deltoid, Erector Spinae
- Equipment
- Cable
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Sit tall with feet braced on the footplates and a slight bend in your knees.
- Keep your torso vertical rather than swinging backward with momentum.
- Pull the handle to your lower abdomen while retracting your shoulder blades.
- Let your shoulders protract slightly at the front while keeping your lower back neutral.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Cable Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.