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Seated Cable Row: Rowing Without the Lower Back Demand

The seated position takes your lower back out of stabilizing the movement, which lets you focus entirely on pulling with your back.

· 2 min read

Seated Cable Row demonstration

A seated cable row removes the hip-hinge stabilizing work a barbell or dumbbell row requires, which makes it a good option for isolating the back — provided your torso stays put instead of rocking with every rep.

How to do it

  1. 1Sit tall with knees slightly bent — feet braced against the platform, torso upright.
  2. 2Grip the handle — arms extended, a slight lean forward at the hips to start.
  3. 3Pull to your lower ribs — drive your elbows back, leading with your elbows rather than your hands.
  4. 4Squeeze your shoulder blades together — pause briefly at the end of the pull.
  5. 5Extend back out with control — let your arms straighten and your torso return to its slight forward lean, without rounding your back.

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Sets and reps

3–4 sets of 10–12 reps, keeping your torso movement small and consistent rather than using your whole body to move the weight.

Common mistakes

  • Rocking the torso. Using your body to help yank the weight back turns this into a hip hinge with extra arm work. Keep your torso mostly still and let your back do the pulling.
  • Rounding the lower back. Letting your spine round, especially at the start of the pull, removes the stability this exercise is supposed to offer. Keep a flat back throughout.
  • Shrugging instead of rowing. Letting your shoulders creep up toward your ears means your traps are taking over from your back. Keep your shoulders down and pull with your elbows.

Safety note

If your torso needs to rock significantly to move the weight, that's a sign the load has outpaced what your back alone can handle — reduce it.

Keep your torso quiet and let your elbows do the work. That's the whole difference between this exercise training your back and training your momentum.

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