Should I lean back as I pull?

You should maintain a nearly vertical torso with only a very slight natural lean. Excessive swinging uses momentum rather than muscle fiber recruitment and puts unnecessary strain on the lumbar spine.

What handle attachment is best?

A close-grip V-bar is standard for targeting the mid-back and lats, while a wider bar will place more emphasis on the rear deltoids and upper traps.

How far back should my elbows go?

Pull until your elbows are slightly behind your torso. Pulling too far back can cause the shoulder joint to tilt forward, which may lead to impingement over time.

Seated Cable Row Guide: Proper Form and Back Workout

Master the seated row with our expert guide. Learn the correct technique to build your lats and rhomboids while avoiding common back injuries.

How to Perform

Sit on the bench with your feet firmly planted on the footpads and a slight bend in your knees.
Grasp the handle with an upright torso and extend your arms fully while keeping your shoulders pinned back.
Pull the handle toward your lower abdomen by driving your elbows backward and squeezing your shoulder blades together.
Pause for a second at the peak of the contraction while maintaining a proud chest.
Slowly extend your arms back to the starting position without letting the weight stack touch or your torso collapse forward.
Maintain a neutral spine throughout the entire range of motion to protect your lower back.

Common Mistakes

Using momentum by rocking the torso back and forth
Shrugging the shoulders upward toward the ears during the pull
Rounding the lower back instead of maintaining a neutral spine
Flaring the elbows out excessively rather than keeping them close to the ribs

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Biceps

Related Guides

Lats · Back