Seated Cable Row

Lats, Biceps, TrapsSeated Cable Row

A classic exercise for strengthening your lats, mid-traps, and biceps while improving scapular control and posture.

How to do it

1Sit on the bench, place your feet on the platform with a soft knee bend, and grab the handle.

2Sit up tall, pull your shoulders down, and keep a natural curve in your lower back.

3Pull the handle toward your lower abdomen, driving your elbows back close to your torso and squeezing your shoulder blades.

4Slowly return to the start position, letting your back muscles stretch.

Common mistakes

Swinging your torso back and forth, relying on momentum instead of muscle force.

Pulling the handle toward your chest while shrugging, overloading your upper traps and neck.

Rounding your back on the return, placing unwanted stress on your spine.

Breathing

Inhale as the handle moves away from you; exhale as you pull it in.

Make it harder or easier

Reduce the weight and shorten your range of motion to make it easier.

Hold a two-second pause when your shoulder blades are fully squeezed to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.