At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Cable
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Let your shoulders stretch forward.
- Torso steady, no swinging.
- Elbows close to your body.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Smooth tension and easy to load; the torso isn't supported, so slightly less stable.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Machine Row · Machine · rating S
- Single-Arm Cable Row · Cable · rating A
- Dumbbell Row · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the seated cable row.
Let Mitta set the weight.
Mitta plans the seated cable row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
seated cable row
What muscles does the seated cable row work?
The seated cable row mainly trains your back. Your biceps and rear delts help.
How many reps of the seated cable row should I do?
Mitta plans the seated cable row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the seated cable row?
Good alternatives that train the same muscle are the chest-supported machine row, single-arm cable row and dumbbell row.
Is the seated cable row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the seated cable row have rating A?
Smooth tension and easy to load; the torso isn't supported, so slightly less stable.