Back · Cable
Cable Straight Back Seated Row
How to do the cable straight back 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 low cable row station with feet braced and a straight-back posture. Grasp the handle, keep your torso upright and still, and pull the handle to your lower abdomen by driving your elbows back. Control the return until your arms are fully extended.
- 1Pull with your mid-back and lats, driving the elbows straight back
- 2Retract your shoulder blades hard at the end of each rep
- 3Keep your chest tall and torso fixed so the back does the work
Common mistakes
- Do not rock your torso back to heave the weight
- Avoid shrugging your shoulders up toward your ears
- Do not let the weight yank your arms forward at the bottom
Muscles worked
The cable straight back seated row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable straight back 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.