How to Do the Seated Cable Row: Form, Starting Weight, Sets
The Seated Cable Row is a cable exercise that mainly works your back. Beginners start with 3 sets of 8–12 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Sit with your feet on the footplate and knees slightly bent, grab the handle, and sit up tall.
- Breathe out and drive your elbows back to pull the handle toward your belly button, squeezing your shoulder blades together.
- Breathe in and slowly let your arms extend, feeling your back stretch. Stay upright the whole time.
Common mistakes
- Rocking your torso back and forth: you're using your lower back to swing the weight. Keep your torso nearly upright and still.
- Shoulders creeping up toward your ears: your traps take over. Pull your shoulders down and back.
- Pulling with just your arms: your back misses out. Think about driving your elbows back.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 30kg |
| 60 kg woman, beginner | 15kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Seated Cable Row to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Seated Cable Row?
DailyFit starts beginners at about 40% of body weight (65% of that for women). That is about 30 kg for a 70 kg man and 15 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Seated Cable Row?
You should feel the middle of your back and the area between your shoulder blades tighten. If only your arms are working, lower the weight and practice squeezing your shoulder blades together for 1 second at the end of each pull.
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