Watch the video below to see a demonstration of proper form and technique for the seated cable row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.

Instructions for Seated Cable Row

To perform a set of seated cable row:

  1. Starting Position

    Grab the handle with a neutral grip and sit on the bench with your feet resting on the platforms, knees slightly bent (setup may differ by machine). Your torso should be in a neutral position at all times.

  2. Concentric (Upward) Motion

    Start by pulling your shoulder blades back and together before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk stable and focus on working the back muscles.

  3. Top position

    Pause at the top position for a 2 sec count while squeezing your shoulder blades together and pulling the elbows back.

  4. Eccentric (Lowering) Motion

    Slowly relax your arms, under control, until they are fully extended in front of you. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of seated cable row repetitions before resting.

This completes one set of seated cable row.

Middle Back Exercise Videos

An image of a man performing the bent over barbell row exercise.

Bent Over Barbell Row

An image of a man performing the bent over dumbbell row exercise.

Bent Over Dumbbell Row

An image of a man performing the one arm dumbbell row exercise.

One Arm Dumbbell Row

An image of a man performing the seated cable row exercise.

Seated Cable Row