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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Lower back Shoulders Biceps
- Equipment
- Cable
Cable Seated on Floor Row
4 steps Updated 29/08/2026
Cable Seated on Floor Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Cable Pulley Machine.
Step by step
How to perform it
- Sit on the floor facing a cable machine with your legs extended straight out in front of you. Attach a straight bar to the low pulley and grasp the bar with both hands shoulder-width apart, palms facing down.
- Sit upright with your back straight and arms fully extended towards the machine. Bend your knees slightly for comfort.
- Pull the handle towards your lower abdomen by bending your elbows and bringing them backwards, keeping your upper arms close to your body.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Cable Seated on Floor Row
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