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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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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
C
For golf
#16 of 17
See the full list →
Research
51
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 51
Transfer · 45%2/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • AMed Ball Rotational ThrowOther
  • SCable WoodchopCable

Takes

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