What grip should I use for seated cable rows?

A neutral grip (palms facing each other) with a close-grip handle is most common and allows for a natural pulling path while minimizing shoulder stress. You can also use a wide grip or underhand grip to slightly shift emphasis to different parts of the back.

How far back should I lean during seated cable rows?

Maintain an upright torso at approximately 90 degrees to the floor, with minimal backward lean of no more than 10 to 15 degrees. Leaning back further turns the exercise into more of a leverage movement and reduces the workload on your back muscles.

Should my lower back be involved in seated cable rows?

Your lower back acts as a stabilizer to maintain your torso position, but it should not be the primary mover. If you feel excessive lower back fatigue or strain, reduce the weight and focus on keeping your core braced and torso stable throughout each rep.

Seated Row (Cable)

The seated row (cable) is a horizontal pulling exercise performed at a cable station that targets the upper and lower back muscles. It suits lifters of all levels who want to build back thickness and improve pulling strength with consistent tension throughout the movement.

Muscle group: Back
Primary muscles: upper back, lower back
Equipment: Cable

How to do the Seated Row (Cable)

Sit at the cable station with your feet on the footplates and knees slightly bent, then grasp the handle with both hands.
Position yourself with your torso upright and arms fully extended, creating tension in the cable before you begin.
Pull the handle toward your abdomen while keeping your elbows close to your sides and your torso stationary.
Squeeze your shoulder blades together at the end of the pull, then slowly return the handle to the starting position under control.

Form tips

Keep your torso upright and avoid leaning back more than a few degrees to ensure your back muscles do the work rather than momentum.
Focus on initiating the pull with your elbows driving backward rather than just bending your arms to maximize upper back engagement.
Maintain a neutral spine throughout the movement by engaging your core and avoiding rounding or excessive arching of your lower back.

Common mistakes

Using excessive torso swing to move the weight reduces back muscle activation and increases injury risk to the lower back.
Pulling the handle too high toward the chest instead of the abdomen shifts emphasis away from the mid-back and reduces exercise effectiveness.
Allowing the shoulders to roll forward at the start position creates slack in the movement and limits the range of motion for the upper back.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps, while strength work typically uses 3 to 5 sets of 4 to 6 reps with heavier load.

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Frequently asked questions

What grip should I use for seated cable rows?: A neutral grip (palms facing each other) with a close-grip handle is most common and allows for a natural pulling path while minimizing shoulder stress. You can also use a wide grip or underhand grip to slightly shift emphasis to different parts of the back.
How far back should I lean during seated cable rows?: Maintain an upright torso at approximately 90 degrees to the floor, with minimal backward lean of no more than 10 to 15 degrees. Leaning back further turns the exercise into more of a leverage movement and reduces the workload on your back muscles.
Should my lower back be involved in seated cable rows?: Your lower back acts as a stabilizer to maintain your torso position, but it should not be the primary mover. If you feel excessive lower back fatigue or strain, reduce the weight and focus on keeping your core braced and torso stable throughout each rep.

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