Instructions

1

Sit upright on a bench with back firmly against the backrest. Position feet flat on the floor or footrest for stability. Maintain neutral spine alignment throughout the movement.

2

Grasp the machine handles with a neutral grip at chest height, elbows bent at approximately 90 degrees. Ensure shoulders are relaxed and not elevated. Position handles at mid-chest level.

3

Slowly allow the handles to return toward your body by resisting the machine's resistance, controlling the movement as the arms flex and chest lengthens. Maintain contact with the backrest throughout the eccentric phase.

4

Press the handles forward and together in a controlled manner by contracting the chest muscles. Extend arms slightly forward while keeping elbows at a comfortable angle. Squeeze the pectoralis muscles at full extension before returning to starting position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

The Cable Front Seated Row is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Back development.

Benefits

Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Back stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Front Seated Row
Cable Cable Front Seated Row
Banded Cable Front Seated Row

Beginner Tips

If you are new to the Cable Front Seated Row, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Front Seated Row