Seated cable row
The seated cable row trains the lats and mid-back with steady tension and very little demand on the lower back, which makes it easy to push close to failure. Programs including seated rows have grown the lats on MRI, and machine work builds muscle about as well as free weights. Handle choice shifts the emphasis but no grip has been shown to grow more muscle.
What the science says
- Programs with seated rows grow the lats Moderate evidence
In Paoli et al. (2016), 8 weeks of training including seated rows and lat pulldowns increased latissimus dorsi cross-sectional area on MRI and fibre size in novices. It is one small program study, so moderate.
- Narrower grip and elbows close draw more lat activity Moderate evidence
Di Fonza et al.'s 2026 narrative review of 23 EMG studies found that, in the seated row, a narrower grip and a lower shoulder-abduction angle were each linked to greater lat activity in separate studies. A wide grip with elbows flared shifts work toward the upper back and rear delts. These are activation findings, not growth.
- As good as free weights for growth Moderate evidence
Haugen et al.'s 2023 meta-analysis found no difference in hypertrophy between machine and free-weight training in direct comparison, so the cable row can be your main row.
- Low demand on the lower back Moderate evidence
Saeterbakken et al. (2015) found the free-weight bent-over row produced more erector spinae activity than supported or machine rows, so the seated row lets you train the back hard without the lower back limiting the set.
How to do it
Muscles trained: latissimus dorsi, rhomboids, middle trapezius, rear deltoids, biceps
- Sit tall with knees slightly bent and feet on the platform
- Let the arms reach forward and the shoulder blades spread at the start
- Pull the handle to the lower ribs, elbows close to the body
- Squeeze the shoulder blades together without leaning far back
- Return slowly to a full stretch
How to apply it
Use the seated cable row as a main or second row, with full stretch at the front and a squeeze at the back of each rep.
Who should be careful
For healthy adults the seated cable row is one of the lowest-risk back exercises. Avoid swinging the torso through a large range with heavy loads. Anyone with persistent back, shoulder or elbow pain should see a physician or physical therapist.
Frequently asked questions
Which handle should I use?
A close neutral grip with elbows near the body draws more lat activity; a wide grip with elbows out shifts work toward the upper back. No handle has been shown to grow more total muscle, so you can rotate them.
Is the cable row as good as the barbell row?
For muscle growth, yes: a 2023 meta-analysis found machines and free weights build muscle similarly. The cable row also spares the lower back.
Should I lean back?
Only slightly. Keep the torso mostly upright and let the arms and shoulder blades do the work; big swings turn it into a lower-back exercise.
Scientific references
- Protein Supplementation Does Not Further Increase Latissimus Dorsi Muscle Fiber Hypertrophy after Eight Weeks of Resistance Training in Novice Subjects, but Partially Counteracts the Fast-to-Slow Muscle Fiber Transition
- Electromyographic Analysis of Latissimus Dorsi Activation During Common Resistance Training Exercises: A Narrative Review
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis
- The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.