Library / Upper Back
Seated Cable Row
Cable · Horizontal Pull · Compound
Upper BackLats BicepsRear DeltoidErector Spinae Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Biceps, Rear Deltoid, Erector Spinae
- Equipment
- Cable
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Sit tall with feet braced on the footplates and a slight bend in your knees.
- Keep your torso vertical rather than swinging backward with momentum.
- Pull the handle to your lower abdomen while retracting your shoulder blades.
- Let your shoulders protract slightly at the front while keeping your lower back neutral.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Cable Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cambered Bar Lying Row | Bodyweight swap | Bodyweight |
| Chest-Supported Machine Row | Machine swap | Machine |
| Chest-Supported or Landmine T-Bar Row | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.