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The Better Me

Exercise atlas

Cable exercise

Seated cable row

A supported horizontal pull that emphasizes controlled scapular movement. Pull the handle toward the abdomen and return without rounding the torso.

Open in atlas
Movement
Horizontal pull
Difficulty
Beginner
Mechanics
Compound
Posture
Seated

Muscles involved

Equipment and setup

Required: Low cable station, Row handle.

  • Sit tall with the ribs stacked over the pelvis.
  • Begin with the arms extended.

How to perform the movement

  1. Draw the shoulder blades back.
  2. Pull the elbows past the torso.
  3. Return smoothly to the start.

Technique cues

  • Avoid leaning back to finish the repetition.
  • Keep the shoulders low.

Interactive preview

Movement guide

Rest position preview for Seated cable row

Inspect seated cable row in 3D

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