Cable Front Seated Row
Cable Front Seated Row Video Guide
The cable front seated row is a controlled pulling movement performed on a cable machine, designed to target the upper back muscles, latissimus dorsi, rhomboid muscles, rear delts, and the smaller stabilisers that control the shoulder blades. Because the cable provides constant tension, the seated cable row delivers some of the most muscle activation of any horizontal pulling exercise.
With the torso in a tall starting position and the core engaged, the exercise strengthens the posterior chain, improves posture, and develops balanced upper body strength. The movement also recruits the upper arm muscles and arm muscles, making it one of the best exercises for complete back development.
Changing the cable attachment—such as a v-bar, narrow grip, wide grip, or neutral handle—shifts emphasis across different muscle groups. Whether you’re training for muscle growth, strength training, or posture correction, the seated row is suitable for every fitness level and easy to progress with more weight while maintaining proper form.
How to Perform the Cable Front Seated Row:
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Sit upright on the cable machine with feet flat, knees slightly bent, and your chest lifted. Keep a neutral position in your neck and spine.
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Grab the handle using your preferred bar grip attachment (standard grip, v-bar, narrow grip, or wide grip).
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Maintain an optimal position by bracing your core and keeping your shoulder blades down and back.
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Pull the handle toward your lower abdomen or lower ribs in a smooth pulling movement, keeping your elbows close and avoiding jerking.
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Squeeze your upper back muscles and shoulder blades at the end of the row for maximal muscle activation.
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Slowly return the handle during the eccentric phase, maintaining a full range of motion and proper alignment.
GymNation Tip: Keep the torso tall, avoid rocking, keep abs engaged, control every rep, and maintain tension through the entire seated cable row.
Personal Trainer Notes:
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Keep your torso still — avoid common mistakes like leaning or using momentum.
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Lead every rep with your elbows; this increases activation of the upper back and teres major.
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Maintain a stable, neutral position throughout the entire row.
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If your form breaks, switch to a lighter weight or a different cable attachment.
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Increase the load only when you can maintain perfect form and a full range of motion.
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Alternative Back Exercises
Cable Front Seated Row FAQs
Sit upright with knees bent, feet flat, and your chest lifted. Keep the core engaged, grab the handle, and pull toward your lower ribs while keeping the shoulder blades squeezed and elbows tight. Slowly return to the starting position with full control.
They work the latissimus dorsi, rhomboids, rear delts, teres major, upper back muscles, and supporting arm muscles. The cable provides constant tension across the entire range of motion.
For endurance, no. For strength and muscle growth, choose 3–4 sets of 8–15 reps with controlled movements and a full range.
No — leaning reduces back activation and creates a reduced range. Stay tall with a neutral position to keep the posterior chain muscles working.
Both are excellent. Cable rows offer continuous tension and better scapular control. Dumbbell rows provide a bigger stretch and help correct side-to-side imbalances.
Yes. They strengthen the upper back, stabilise the shoulder blades, and help counteract rounded-shoulder posture.
Absolutely. The cable front seated row is beginner-friendly. Start with light weight, master proper form, and progress steadily.
