Seated Row (Cable)
Sit facing a low cable with the feet braced and pull a handle to the stomach, then let it back out. Also called Seated Cable Row, Cable Row and Seated Row.
- Pattern
- Row
- Equipment
- Cable
- Works
- Lats, upper back, rear delt, biceps
- Loads
- Shoulders, elbows, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
The elbow stays straight, unlike a pull with a bent arm.
Lower back Chest Supported Row (Dumbbell)
Torso supported, no lumbar load.
When it stalls, these usually help
Direct rear-delt work for the finish of a row.
Vertical pulling that a row cannot give you.
The biceps finish a row, and curls train them directly.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.