How to Cable Row

About the Cable Row

If your gym has a seated cable row station it is well worth utilising as part of your back training. The primary target of the cable row is the latissimus dorsi (often referred to as the "lats"), the largest muscle of the back. Other upper back muscles such as the rhomboids and teres major also play a role in the cable row, as do the biceps as they flex the arm.

Athletes who find the bent over row difficult to master, or who have posture issues, may find the cable row a much welcomed alternative. It is much easier to maintain good form with the seated cable row, and much less pressure is placed upon the lower back.

The great thing about cable stations is the ability to easily change the handle attachment. The cable row can be performed with an array of attachments, allowing the athlete to experiment with various grip positions.

How to perform


  1. Set the correct weight on the cable station and attach a double handle
  2. Sit on the seat, torso erect, back straight, knees bent, and grasping the handles with your arms outstretched in front of you


  1. Pull the handle towards your abdomen, maintaining sound posture
  2. Once the handle reaches your abdomen, slowly reverse the movement back to the starting position
  3. Repeat for the desired number of repetitions

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