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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Seated Cable Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, biceps, delts

You need

Cable station

Seated cable row setup →Cable station setup →
How to do itPicture · 3 steps
  1. 1Sit tall, slight knee bend
  2. 2Let shoulders reach forward for the stretch
  3. 3Pull to your stomach without leaning back

Most common mistake

Rocking the torso to move the stack.

Watch a demo
A
For back
#14 of 40
See the full list →
Research
80
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 80
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SLat PulldownCable

Takes

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