Seated cable row

Cable row station, V-handle

Also called cable row, seated row

Sit tall at the cable row and pull the handle to your stomach.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.3
Very good; among the better picks for the muscle. 4 sources.
- 5/5 Best exercise for feeling a deep lat stretch when leaning forward, big pump, easy to progress. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 9:11videoExpert opinion2024checked by AI
- 4/5 A best pick for upper back with flared elbows and for lats with tucked elbows and a slight lean; elbow angle sets the target. Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 2:04videoExpert opinion2021checked by AI
- 4/5 Horizontal rows give lat activation similar to pulldowns plus more mid-back, so a staple for back thickness. Jeremy Ethier, 4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) @ 6:38videoExpert opinion2019checked by AI
- 4/5 A cited study found similar lat activation to pulldowns but more trap and rhomboid work, so include a row. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 4:36videoStudy2017checked by AI
Shoulder stress lower is better3.0
Moderate; fine for healthy shoulders with sensible load and range. 1 source.
- 3/5 Letting the shoulders roll forward at the end of the pull compromises the joint and cuts back contraction; keep blades down and back. Jeremy Ethier, 4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) @ 7:09videoExpert opinion2019checked by AI