Back · Cable
Cable Seated Row
How to do the cable seated 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 your feet braced and knees slightly bent. Grasp the handle, sit tall with your chest up, and pull the handle toward your abdomen by driving your elbows back and retracting your shoulder blades. Squeeze at the end, then return the weight forward under control.
- 1Lats and mid back pulling the handle toward your torso
- 2Shoulder blades retracting to start the row, elbows driving back
- 3A squeeze at the end with a controlled return under tension
Common mistakes
- Don't lean back excessively or use your torso for momentum
- Avoid shrugging your shoulders or rounding your back
- Don't let the weight yank you forward; stay braced through your core
Muscles worked
The cable seated row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable seated 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.