At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Lats |
| Also works | Rhomboids, Traps, Rear Deltoids, Biceps |
The movement, step by step.
- Attach a row handle to the low pulley and sit with feet on the supports and knees slightly bent.
- Take the handle and sit tall with arms extended, keeping a comfortable trunk position.
- Pull toward the lower ribs while the elbows travel beside the body and the shoulder blades move together naturally.
- Reach forward through the arms under control without collapsing the lower back or rocking the torso.
Technique cues
- Finish the pull with the elbows, not a backward lean.
- Let shoulder blades glide with the arms.
- Keep the feet pressed gently into the supports.
Common mistakes
- Leaning back and forth to accelerate the stack.
- Shrugging the shoulders up while pulling.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Machine - Seated Cable Row, Cable - Neutral Grip Seated Row, Cable - Narrow Grip Seated Row, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.