- What muscles does the cable seated row work?
- The cable seated row primarily targets the muscles of the back, especially the latissimus dorsi and rhomboids. It also engages secondary muscles including the biceps, rear deltoids, and forearms, helping improve posture and overall pulling strength.
- Is the cable seated row suitable for beginners?
- Yes, beginners can perform the cable seated row as long as they use proper form and start with a manageable weight. It’s a stable, machine-based exercise that allows controlled movement, making it easier to learn than free-weight rowing variations.
- What equipment do I need for a cable seated row and are there alternatives?
- You need a cable row machine with a bench and a foot platform to perform this exercise correctly. If you don’t have access to one, you can try resistance band seated rows, dumbbell bent-over rows, or a T-bar row as effective alternatives.
- What is the recommended set and rep range for cable seated rows?
- For general strength and muscle growth, aim for 3–4 sets of 8–12 reps with good form. To build endurance, you can use lighter weight and perform 12–15 reps, focusing on slow and controlled movements.
- What are common mistakes to avoid when doing cable seated rows?
- Common mistakes include rounding the lower back, using too much momentum, and letting the shoulders shrug forward. Keep your core engaged, maintain a straight back, and focus on pulling with the back muscles rather than just the arms.
- Are there safety tips I should follow for cable seated rows?
- Always adjust the seat and foot platform so your knees are slightly bent and your wrists are in a neutral position. Avoid jerking the cable and start with a weight you can control throughout the full range of motion to reduce injury risk.
- What variations can I try to make the cable seated row more challenging?
- You can change the grip, such as using a wide bar to target more upper-back muscles or a close grip to emphasize the lats. Performing single-arm cable rows can help correct muscle imbalances and increase core engagement.
