What muscles does a seated cable row work?

The seated cable row mainly works the lats, traps, with help from the biceps.

How many sets and reps of the seated cable row should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Seated cable row: how to do it with proper form

Works the lats, traps. Equipment: Cable row machine. Level: beginner.

Also called: seated row, cable row, seated cable rowing.

Seated cable row, start position — Fig. 1 — Start

Seated cable row, end position — Fig. 2 — End

Step by step

01Sit tall, slight forward reach.
02Row to the belly, squeeze shoulder blades.
03Return with control.

Common mistake

Rowing with the lower back, not the arms.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateOne-arm dumbbell row →

Seated cable row FAQ

What muscles does a seated cable row work?: The seated cable row mainly works the lats, traps, with help from the biceps.
How many sets and reps of the seated cable row should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common seated cable row mistake?: Rowing with the lower back, not the arms.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.