Exercise guide
Seated Cable Rows
The Seated Cable Row is a horizontal pulling exercise for the middle back and lats, with the biceps and shoulders assisting. A neutral V-handle allows the elbows to track close to the torso.
Training context
Muscles Worked by Seated Cable Rows
The middle back and lats draw the elbows behind the torso, while the biceps bend the elbows. The lower back and trunk maintain the seated position even though they are not listed as secondary muscles.
A small torso movement may occur naturally, but repeatedly leaning backward to finish each pull changes the exercise and reduces consistency.
Technique overview
Pull the handle without rocking backward
Sit with the feet secure and knees softly bent. Begin with the arms extended and torso upright, then draw the handle toward the lower ribs or abdomen. Pause with the shoulders controlled, and extend the arms slowly without allowing the weight stack to drop.
Treat this as an overview and use a range, pace, and setup you can control.