Setup and loading
V-handle or triangle handle. Knees slightly bent and torso upright.
How to do the seated cable row step by step
- Sit with your feet on the footrests and grab the handle.
- Torso upright and chest up.
- Pull the handle to your stomach, squeezing your shoulder blades together.
- Straighten your arms, letting your shoulders move forward slightly.
Form cues
- Your torso doesn't rock
- One-second pause with shoulder blades squeezed
Common mistakes
- Leaning back to pull
- Shrugging your shoulders toward your ears
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Sets and reps for your goal
Hypertrophy
3 x 10-123-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Endurance
3 x 15-202-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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