Seated Cable Row

Move · Resistance Training · Movement, Typed Supps

The cable pulls horizontally the whole way, so unlike a dumbbell row the load does not go slack when your elbows reach your ribs.

Stage by stage

Set-up (Shoulder blades reach forward): The start lets the shoulder blades travel forward under load while the lower back stays neutral.
During the set (Tension does not fall off): The horizontal cable keeps resistance on the back at the finish, where a free-weight row goes slack.
Elbow path (Elbow path sets emphasis): Tucked elbows load the lats; high, flared elbows shift work onto mid-traps and rear shoulder.
Weeks later (Volume without technical cost): A supported torso and fixed path keep fatigue low, which is why this tolerates frequent higher-rep work.

Muscles trained

Primary: lats, traps, upper back
Secondary: abs, biceps, lower back, rear shoulders

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: You get better at initiating the pull with your shoulder blades instead of your arms, and the weight stack you can handle for clean reps goes up quickly.
Months: Mid-back density and thickness become visible, and sitting tall through the pull becomes second nature.

Related supplements

Creatine Monohydrate

Common myth

"Rounding your back at the start of the pull gives the lats a deeper stretch." In reality: Rounding the lower back under cable tension doesn't meaningfully add lat stretch — the extra range comes from your lumbar spine flexing under load, which raises injury risk without a training benefit. Keep a neutral spine and let your shoulder blades and hips do the moving.