Which handle attachment is best for this exercise?

A close-grip V-bar is standard for targeting the mid-back, while a wider lat bar can shift more focus toward the outer lats and rear deltoids.

How far back should I lean during the pull?

You should remain nearly vertical; a slight 10-degree lean is acceptable, but rocking back and forth sacrifices muscle tension for momentum.

Should my knees be locked out on the footrests?

No, you should keep a slight bend in your knees to protect your lower back and allow for better force production through your feet.

Seated Cable Row Guide: Form, Benefits, and Tips

Master the seated cable row with our expert guide. Learn proper form, avoid common mistakes, and build a stronger, thicker back with this essential movement.

How to Perform

Sit on the bench with your feet firmly planted on the footrests and a slight bend in your knees.
Grasp the handle with an upright torso and extend your arms fully while keeping your shoulders pulled down and back.
Pull the handle toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
Maintain a stationary torso throughout the movement without leaning forward or backward to create momentum.
Pause briefly at the peak of the contraction before slowly returning the weight to the starting position under control.

Common Mistakes

Excessive torso swinging to move the weight
Shrugging the shoulders toward the ears during the pull
Shortening the range of motion by not fully extending the arms
Flaring the elbows out excessively rather than keeping them tucked

Muscles Worked

Primary movers

Mid-Back

Stabilizers

Latissimus Dorsi
Biceps Brachii
Rhomboids
Rear Deltoids

Related Guides

Mid-Back · Back