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
- Horizontal Row
- Mechanic
- Compound
How to do it
Sit at a cable machine with feet braced. Grasp the handle and pull it towards your abdomen, keeping your back straight. Slowly return to starting position.
- 1Sit tall with your chest up and pull the handle toward your torso, feeling your lats and mid-back doing the work
- 2Initiate by retracting your shoulder blades and drive your elbows back
- 3Squeeze at the end of the row and control the return to maintain constant tension
Common mistakes
- Don't lean backward excessively or use your torso to generate momentum
- Avoid shrugging your shoulders or rounding your back
- Don't let the weight pull 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
Cable Seated Row strength standards
See how your cable seated row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM262.5 lb
Diamonde1RM297.5 lb
Champione1RM325 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
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 April 2026.