How to Do Seated Cable Row

Seated Cable Row is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Also known as Cable Row, Seated Row.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Seated Cable Row

  1. 01Sit on the rowing machine with feet on the platforms and a slight bend in the knees.
  2. 02Grip the handle and sit upright with your arms fully extended.
  3. 03Pull the handle toward your abdomen by retracting your shoulder blades.
  4. 04Hold the peak contraction for one second while keeping the chest high.
  5. 05Reverse the movement slowly until your arms are fully extended.
  6. 06Avoid leaning forward or backward excessively during the repetitions.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Cable Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on pulling your elbows past your torso and squeezing the shoulder blades together to maximize lat engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Cable Row questions

What muscles does Seated Cable Row work?

Seated Cable Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Seated Cable Row correctly?

Sit on the rowing machine with feet on the platforms and a slight bend in the knees. Grip the handle and sit upright with your arms fully extended. Pull the handle toward your abdomen by retracting your shoulder blades. Hold the peak contraction for one second while keeping the chest high. Reverse the movement slowly until your arms are fully extended. Avoid leaning forward or backward excessively during the repetitions.

What is the A90 coach tip for Seated Cable Row?

Focus on pulling your elbows past your torso and squeezing the shoulder blades together to maximize lat engagement.

Is Seated Cable Row suitable for beginners?

Seated Cable Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Seated Cable Row?

Seated Cable Row uses cable.

A90 Intelligence

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