Seated Row (Cable)
Also called Cable Row, Seated Pulley Row, Elevated Row, Elevated Rows (Cable), Seated Cable Row — Neutral Grip
How to do it
Sit at a low cable station with your feet braced, torso tall, and arms extended holding the attachment. Pull it toward your lower chest by driving your elbows back and squeezing your shoulder blades, then return slowly to straight arms. Avoid rocking your torso or rounding your back.
Setup
Sit at a low cable row with both feet braced and knees softly bent. Hold the attachment evenly with neutral wrists, arms extended, torso tall, shoulders down, and ribs stacked over the pelvis.
Where you should feel it
Through the lats and biceps as the attachment reaches the lower ribs, with the rhomboids and rear delts squeezing the shoulder blades. The forearms, core, and lower back hold a stable seated position.
When to use it
Use for progressively loaded bilateral back strength and hypertrophy with continuous cable tension. Controlled sets of 6-15 reps work well without torso rocking.