Seated Cable Row
Technique guide
Set-up
- Sit with your feet on the platform and knees slightly bent.
- Hold the handle with straight arms and your back upright.
How to do it
- Pull the handle towards your lower ribs, keeping your elbows close to your body.
- Squeeze your shoulder blades together.
- Return slowly until your arms are straight and your shoulders move slightly forward.
Coaching cues
- Keep your torso still: the arms and back do the work.
- Chest up throughout.
Common mistakes
- Rocking backwards to move the weight.
- Shrugging the shoulders up towards the ears.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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