Cable Seated Low-Pulley Row
Strengthen your back with Cable Seated Low-Pulley Rows! A great exercise to build a strong, defined back with proper form & controlled movement.
The Cable Seated Low-Pulley Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: exercise bench or cable machine or row handle.
Required Equipment
Cable Seated Low-Pulley Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Seated Low-Pulley Row Variations and Alternatives
How to do the Cable Seated Low-Pulley Row
Set up the cable machine with a low pulley row and attach a suitable handle to it.
Position a flat bench in front of the machine so you can sit down with your knees slightly bent and your feet resting against the foot pads, if available.
Grasp the handle with both hands using a neutral grip (palms facing each other).
Sit down on the bench, and slide your hips back so that you are sitting with an erect torso.
Extend your arms fully, allowing your shoulders to protract slightly. Ensure that your back remains straight and chest up, maintaining a neutral spine.
Keeping your elbows close to your body, drive with your back to pull the handle towards your abdomen, retracting your shoulder blades as you perform the movement.
Hold the handle briefly near your stomach, squeezing your shoulder blades together to fully engage the back muscles.
Slowly extend your arms to return to the starting position, resisting the tension on the cable as you straighten your arms.
Repeat the exercise for the recommended number of repetitions and sets, resting appropriately between sets.
Ensure that you maintain proper form throughout to maximize benefit and minimize the risk of injury. Adjust the weight according to your fitness level and objectives.
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Cable Seated Low-Pulley Row FAQs
What muscles does the Cable Seated Low-Pulley Row work?
The Cable Seated Low-Pulley Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Low-Pulley Row?
Exercise bench or cable machine or row handle.
Is the Cable Seated Low-Pulley Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Low-Pulley Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Low-Pulley Row variations and alternatives?
Similar exercises include the Cable Lying Upright Row, Cable Seated Lat Focused Row, Cable Single-Arm High Row and Cable Reverse-Grip Bent-Over Row.
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