BACK · COMPOUND
Cable Row
A seated cable pulling exercise for the back with adjustable resistance through the range.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentCable machine, Row handle
DifficultyBeginner · Horizontal Pull
How to perform
- Sit tall and establish a stable foot and torso position.
- Reach forward under control while keeping the trunk supported.
- Pull the handle toward your torso by driving the elbows back.
- Return smoothly to the stretched position.
Tips
- Keep the torso movement small and intentional.
- Allow the shoulder blades to move naturally rather than forcing them rigid.
Common mistakes
- Rocking backward to create momentum.
- Pulling only with the hands and forearms.
Watch how to perform it
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