Seated Cable Rows are a type of strength training exercise that works your back and upper arm muscles by pulling a weighted handle or cable on a machine. 

They are also known as low cable rows or horizontal cable rows.

In this article, you will learn how to do Seated Cable rows properly, what muscles they work, what benefits they offer, and how to modify them for different fitness levels and goals.

How to Do Seated Cable Rows Properly

To perform seated cable rows correctly, you will need a seated row machine or a seated cable row machine with a handle or bar attachment. 

You can also use a resistance band if you don’t have access to a machine.

Here are the steps to follow:

• Sit on the bench or floor with your knees bent and feet flat on the floor or foot pads.

• Extend your arms and grab the handle or cable with an overhand grip, palms facing down.

• Keep your back straight and your shoulders down and back.

• Brace your core muscles and exhale as you pull the handle or cable towards your lower abdomen.

• Keep your elbows close to your sides and squeeze your shoulder blades together at the end of the movement.

• Pause for a second and inhale as you slowly return to the starting position, keeping tension on the cable or band.

• Repeat for 12 to 15 repetitions or as many as you can with good form.

What Muscles Do Seated Cable Rows Work?

Seated cable rows are a compound exercise that work several muscles in your back and arms. 

The primary muscles worked by seated cable rows are:

• Latissimus dorsi: This is the large fan-shaped muscle that covers your mid-back and gives you the V-taper shape. It is responsible for extending, adducting, and internally rotating your shoulder joint.

• Rhomboids: These are the small muscles that connect your shoulder blades to your spine. They are responsible for retracting and stabilizing your shoulder blades.

• Trapezius: This is the diamond-shaped muscle that runs from your neck to your upper back. It has three parts: upper, middle, and lower. It is responsible for elevating, depressing, rotating, and retracting your shoulder blades.

The secondary muscles worked by seated cable rows are:

• Biceps brachii: This is the muscle that runs along the front of your upper arm. It has two heads: long and short. It is responsible for flexing and supinating your elbow joint.

• Brachialis: This is the muscle that lies underneath the biceps brachii. It is responsible for flexing your elbow joint regardless of forearm position.

• Brachioradialis: This is the muscle that runs along the outside of your forearm. It is responsible for flexing your elbow joint when your forearm is in a neutral position.

• Posterior deltoid: This is the rear part of your shoulder muscle. It is responsible for extending, horizontally abducting, and externally rotating your shoulder joint.

What Are The Benefits of Seated Cable Rows?

Seated cable rows offer many benefits for your health and fitness. Some of them are:

• They strengthen your upper body: Seated cable rows target multiple muscles in your back and arms, which are essential for everyday activities such as pulling, lifting, carrying, reaching, etc. By strengthening these muscles, you can improve your functional fitness and prevent injuries.

• They improve your posture: Seated cable rows help you maintain a neutral spine and a proper shoulder alignment. By doing so, they can correct common postural problems such as rounded shoulders, forward head, and hunchback. By improving your posture, you can also reduce neck and back pain, enhance your breathing, and boost your confidence.

• They prevent back pain: Seated cable rows work the muscles that support your spine, especially the lower back. By strengthening these muscles, you can prevent or reduce lower back pain, which is a common issue for many people. Seated cable rows also improve your core stability, which is another factor for a healthy back.

• They enhance your aesthetics: Seated cable rows can help you achieve a more muscular and defined upper body. By working your lats, rhomboids, and traps, you can create a wider and thicker back, which can make your waist look smaller and your chest look bigger. By working your biceps, brachialis, and brachioradialis, you can also develop bigger and stronger arms.

How to Modify Seated Cable Rows for Different Fitness Levels and Goals

Seated cable rows are a versatile exercise that can be modified for different fitness levels and goals.

Here are some ways to do that:

• Change the grip: You can change the way you hold the handle or cable to target different muscles or challenge yourself more. For example, you can use a narrow grip to emphasize your lats more, or a wide grip to emphasize your middle traps and rear delts more. You can also use an underhand grip to work your biceps more, or a neutral grip to work your brachialis more.

• Change the resistance: You can increase or decrease the resistance by adjusting the weight on the machine or using a different resistance band. You can also use progressive overload techniques such as drop sets, supersets, or pyramid sets to increase the intensity of your workout.

• Change the angle: You can change the angle of your torso or the cable to work different parts of your back or arms. For example, you can lean forward slightly to work your lower lats more, or lean back slightly to work your upper traps more. You can also raise or lower the cable to work your upper or lower back more.

Conclusion

Seated cable rows are an effective exercise for;

• Building your upper body strength, 

• Improving your posture, 

• Preventing back pain, and 

• Enhancing your aesthetics. 

The main muscle worked by the seated cable row is the latissimus dorsi, also known as the lats or the wings. 

This is a large muscle that covers your mid-back and gives you a V-shaped torso

To do seated cable rows properly, you need to sit on a bench or floor with your knees bent and feet flat on the floor or foot pads. 

Extend your arms and grab the handle or cable with an overhand grip. 

Keep your back straight and your shoulders down and back. 

Brace your core muscles and exhale as you pull the handle or cable towards your lower abdomen.

Keep your elbows close to your sides and squeeze your shoulder blades together at the end of the movement.

Pause for a second and inhale as you slowly return to the starting position.

You can modify seated cable rows for different fitness levels and goals by changing the grip, resistance, or angle of the exercise. 

You can also combine seated cable rows with other exercises that work complementary muscles such as chest presses, shoulder presses, or triceps extensions.

Seated cable rows are a great exercise to add to your workout routine if you want to develop a strong and attractive upper body.