Seated Cable Row
Seated low-cable rows. A classic for mid-back thickness. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Seated Cable Row
- Sit with your feet on the platform, knees slightly bent, and take the narrow handle with straight arms and an upright back.
- Pull the handle to your lower abdomen, driving the elbows back and squeezing the shoulder blades together.
- Keep the torso still; a slight lean back at the end is fine, swinging is not.
- Return slowly and let the shoulder blades slide forward at the end so the lats get a full stretch.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Mid-back thickness with a stable torso
- Scapular retraction you can actually feel
- Keeps the lower back out of it
How Flawless ranks Seated Cable Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Seated Cable Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Seated Cable Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Seated Cable Row?
Sit with your feet on the platform, knees slightly bent, and take the narrow handle with straight arms and an upright back. Pull the handle to your lower abdomen, driving the elbows back and squeezing the shoulder blades together. Keep the torso still; a slight lean back at the end is fine, swinging is not. Return slowly and let the shoulder blades slide forward at the end so the lats get a full stretch.
How does Flawless rank Seated Cable Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.