Wide or close grip on the cable row?

Close neutral grip pulls the elbows past the ribs and hits the lats harder; a wide bar with elbows higher targets the mid-back and rear delts. Rotate between them.

Should I lean back on cable rows?

A small backward lean at the finish is fine. Rocking through every rep means the weight is too heavy and the back is barely working.

Seated row or barbell row?

The cable row is easier on the lower back and simpler to progress; the barbell row builds more total strength. Run the cable row for volume and the barbell for heavy work.

Pull · Cable row station

Seated cable row: form, muscles and sets

The seated row is the easiest back movement to progress in small jumps, which is why it belongs in almost every pulling day.

Muscles worked: Latissimus dorsi, Mid trapezius, Rhomboids, Biceps

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How to do it

Sit tall with a slight knee bend and feet braced on the platform.
Take the handle, let the shoulder blades reach forward and feel the lats stretch.
Pull the handle to the belly button, leading with the elbows.
Squeeze the shoulder blades together for a beat without shrugging.
Return slowly, letting the arms straighten fully before the next rep.

Mistakes to avoid

Rocking the torso back and forth to move the stack.
Pulling with the arms while the shoulder blades stay frozen.
Shrugging at the finish, which hands the work to the upper traps.

Sets and reps

Goal	Prescription
Size	3–4 sets of 10–12 reps, 90s rest
Strength	4 sets of 6–8 with a strict torso
Back-off	1 set of 20 with a slow return to finish the session

Swaps and alternatives

Chest-supported row — Removes all torso swing.
One-arm dumbbell row — Evens out side-to-side strength.
Inverted row — Bodyweight option with no cable stack.

Common questions

Keep training

Barbell row
Barbell
Lat pulldown
Cable machine
Face pull
Cable and rope, or band
Hammer curls
Dumbbells
Dumbbell shoulder press
Dumbbells, bench
Incline dumbbell press
Dumbbells, adjustable bench