Cable Low Seated Row

Instructions

1
Sit upright on the bench with feet firmly planted on the foot platform. Grasp the cable handle with both hands using a neutral grip at chest height, maintaining an upright posture with shoulders back and chest proud.
2
Ensure proper seating alignment with hips and shoulders against the backrest. Engage core muscles and maintain neutral spine position. Keep arms extended forward at approximately shoulder height with a slight bend in elbows.
3
Slowly pull the cable handle toward the torso by retracting shoulder blades and bending elbows. Control the movement and feel the stretch in the latissimus dorsi as the handle approaches the chest. Maintain upright posture throughout the eccentric phase.
4
Drive elbows backward and downward, pulling the handle to the chest while squeezing the latissimus dorsi muscles. Retract scapulae fully at the end range. Return to starting position in a controlled manner by extending arms forward, resisting the cable tension.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESRhomboids, Trapezius, Biceps Brachii, Posterior Deltoid
EQUIPMENTCable
DIFFICULTYBeginner

Overview

Focusing on the Cable Low Seated Row allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Pro Tips

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

Exercise Variations

  • Dumbbell Cable Low Seated Row
  • Cable Cable Low Seated Row
  • Banded Cable Low Seated Row

Beginner Tips

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

Frequently Asked Questions