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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Lower back Shoulders Biceps Forearms
- Equipment
- Cable
Cable Seated Row
4 steps Updated 29/08/2026
Cable Seated Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Lat Pull Down Machine (Cable).
Step by step
How to perform it
- Sit on the seated pulldown machine with your feet flat on the floor. Attach a V-bar handle to the low pulley and grasp the handle with both hands, palms facing each other.
- Sit upright with your back straight and arms fully extended towards the machine.
- 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 Row
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