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How to do the Seated Cable Row

The Seated Cable Row is a compound cable exercise that mainly works your upper back and lats, with help from your biceps and rear shoulders. Focus on three things: pull handle to your stomach; squeeze shoulder blades together; reach forward without rounding.

Upper backLatsBicepsRear shouldersCable

Setup

  1. 1Feet on platform, knees soft
  2. 2Sit tall

Three cues

  1. 1Pull handle to your stomach
  2. 2Squeeze shoulder blades together
  3. 3Reach forward without rounding

Most common mistake

Rocking the torso

Stay tall and still

In Hindi · हिन्दी में

  1. 1हैंडल पेट तक खींचें
  2. 2कंधे की हड्डियाँ साथ दबाएँ
  3. 3पीठ गोल किए बिना आगे बढ़ें

आम गलती: धड़ आगे-पीछे हिले तो, सीधे और स्थिर रहें

Alternatives to the Seated Cable Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Seated Cable Row set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.