Seated cable row
Cable machine
Primary muscles
Secondary muscles
A supported horizontal row that removes most of the lower-back demand of a bent-over row.
Form cues
- Sit tall
- Lead with the elbows
- Reach forward at the end to stretch the lats
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Primary SecondaryDrag · Pinch · Tap a muscle
What each muscle does in the seated cable row
| Muscle | Role | Action |
|---|---|---|
| Latissimus dorsi | Primary | Extends, adducts and medially rotates the arm |
| Middle trapezius | Primary | Retracts the scapula (pulls the shoulder blades together) |
| Rhomboids | Primary | Retract, elevate and downwardly rotate the scapula |
| Posterior deltoid | Secondary | Extends, horizontally abducts and laterally rotates the arm |
| Teres major | Secondary | Extends, adducts and medially rotates the arm |
| Lower trapezius | Secondary | Depresses and upwardly rotates the scapula |
| Biceps brachii | Secondary | Flexes the elbow and supinates the forearm |
| Brachialis | Secondary | Flexes the elbow in any forearm position |
| Brachioradialis | Secondary | Flexes the elbow, especially with a neutral grip |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.