Library
Beginner
hypertrophy
Seated Cable Row
Horizontal pull for mid-back thickness with constant cable tension.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Shoulderssecondary
45%Armssecondary
45%BackArmsShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Sit tall, grab handle, start with arms extended.
02
Position 2
Pull to lower ribs, elbows close, squeeze shoulder blades.
03
Position 3
Control the return without rounding the low back.
Coach cues
- · Think elbows, not hands.
- · Brace core so hips don’t rock.