Seated Cable Row
Seated Cable Row 1RM Calculator
Estimate your one-rep max
Seated Cable Row Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 65 | 95 | 130 | 175 | 220 |
| 130 kg | 65 | 100 | 135 | 180 | 230 |
| 140 kg | 70 | 100 | 140 | 190 | 235 |
| 150 kg | 70 | 105 | 145 | 195 | 245 |
| 160 kg | 75 | 110 | 150 | 200 | 250 |
| 170 kg | 75 | 110 | 155 | 205 | 260 |
| 180 kg | 80 | 115 | 160 | 215 | 270 |
| 190 kg | 80 | 120 | 165 | 220 | 275 |
| 200 kg | 85 | 120 | 165 | 225 | 285 |
| 210 kg | 85 | 125 | 170 | 230 | 290 |
| 220 kg | 90 | 130 | 175 | 240 | 300 |
How to Perform the Seated Cable Row
Sit at a cable row station with your feet on the footpads and knees slightly bent. Grasp the handle with both hands and sit upright with your chest proud and shoulders pulled back. Pull the handle toward your lower chest or upper abdomen by driving your elbows straight back and squeezing your shoulder blades together. Slowly extend your arms to return to the starting position, allowing a slight stretch in the lats.
Muscle Activation
The seated cable row targets the latissimus dorsi, rhomboids, and middle trapezius as primary movers. The rear deltoids contribute to the horizontal pulling motion, while the biceps assist in elbow flexion. The constant tension provided by the cable ensures the muscles remain under load throughout the entire range of motion, which is a key advantage over free-weight rowing variations.
Common Mistakes
- Excessive forward lean at the start and backward lean at the end, using momentum rather than muscle contraction.
- Shrugging the shoulders upward during the pull instead of keeping them depressed.
- Not achieving a full stretch at the bottom by keeping the arms bent.
- Using too much weight, which forces the lower back to compensate.
Variations
A wide-grip handle targets the rhomboids and rear delts more. A V-bar handle emphasizes the lower lats. Single-arm cable rows allow for unilateral training. Rope handle rows permit a natural rotation that can improve mind-muscle connection with the lats.
Programming Tips
Perform 3-4 sets of 10-15 reps with a controlled tempo. This exercise works well as a secondary back movement after heavy rows or pull-ups. Focus on the squeeze at peak contraction and a slow eccentric for maximum hypertrophy stimulus.