The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi. It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise.


  • Pull the handle and weight back toward the lower abdomen while trying not to
    use the momentum of the row too much by moving the torso backward with
    the arms.
  • Target the middle to upper back by keeping your back straight and
    squeezing your shoulder blades together as you row, chest out.
  • Return the handle forward under tension to full stretch, remembering to keep
    that back straight even though flexed at the hips.
  • Repeat the exercise for the
    desired number of repetitions.