Seated cable row
A seated horizontal pull on a cable that keeps constant tension on the back muscles.
- Muscle group: Back
- Equipment: Cable machine
- Difficulty: Beginner
Also known as: Cable row, Kabelroning, Roning i kabel, Siddende kabelroning
How to do it
- Sit with feet braced and knees slightly bent, torso tall, arms reaching toward the handle.
- Pull the handle to your lower ribs, drawing the shoulder blades together.
- Let the arms extend slowly without rounding forward.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Shrugging the shoulders up as you pull.
Alternatives
Watch a video demonstration on YouTube
“How to do the SEATED CABLE ROW! | 2 Minute Tutorial” by Max Euceda (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Hypertrophy 4-day split4 days a week
- Arms focus (gym)3 days a week
- Chest focus (gym)3 days a week
- Back focus (gym)3 days a week
- Full body 2-day (gym)2 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.