Back · Cable
Cable Seated Lats Focused Row
How to do the cable seated lats focused row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a cable row station with feet braced and a slight forward lean. Grasp the handle, drive your elbows back and down close to your sides, and pull toward your lower ribs to emphasize the lats. Control the handle back out without letting your shoulders round forward.
- 1Lats driving the pull as your elbows track down toward your hips
- 2A long stretch across your back at full extension
- 3A firm squeeze through the mid-back at the end of each rep
Common mistakes
- Leaning back hard to yank the weight with your torso
- Shrugging your shoulders up toward your ears
- Letting the handle snap forward and pull you out of position
Muscles worked
The cable seated lats focused row mainly works the lats, with the biceps, mid traps, forearms, and rear delts assisting.
- LatsPrimary
- BicepsSupport
- Mid TrapsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable seated lats focused row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.