Row · Gym
Seated Cable Row
The Seated Cable Row is a row for the back, biceps and rear delts, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Chest up, back straight
- Pull the handle to your stomach, elbows close
- Squeeze your shoulder blades for a second
Sets and reps
How the 30 BindTrue programs that use it dose the Seated Cable Row:
- Sets
- 3–4
- Reps
- 6–15
- Rest
- 60 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 4 × 10–12 · 5 days a week
- Action Heroine Upper strength: 3 × 10 · 4 days a week
- Lean & Shredded Upper A: 3 × 12 · 5 days a week
- Swimsuit Model Upper & posture: 3 × 10–12 · 4 days a week
- Cover Model Pull: 3 × 8–10 · 5 days a week
- Glute Builder Upper: 3 × 10–12 · 4 days a week
- Chest Up, Shoulders Back Chest + Row: 4 × 10–12 · 3 days a week
- Flat Tummy, Snatched Waist Back + Shoulders: 3 × 10–12 · 4 days a week
- Sleeveless Season Full B: 3 × 10–12 · 3 days a week
- Lean & Toned Legs Press + Lunges: 3 × 10–12 · 3 days a week
- Hourglass Build Upper A: 3 × 10–12 · 4 days a week
- 6-Week Fresh Start Full Body B: 3 × 10–12 · 3 days a week
- Strong & Confident Squat + Bench: 3 × 6–8 · 3 days a week
- Chest Like Armor Upper A: 4 × 10–12 · 4 days a week
- Sleeve Stretcher Upper B: 3 × 8–12 · 4 days a week
- V-Taper Builder Width: 3 × 8–12 · 4 days a week
- Six-Pack Reveal Upper B: 3 × 10–12 · 4 days a week
- Tree Trunk Legs Upper A: 3 × 10–12 · 4 days a week
- Five-Day Mass Builder Upper: 4 × 8–10 · 5 days a week
- Pure Strength Squat: 4 × 6–8 · 3 days a week
- Heavy-Duty Kickstart Full Body A: 3 × 10–12 · 3 days a week
- Athlete Mode Hips & carries: 3 × 8–12 · 3 days a week
- Golden-Era Split Chest & back: 3 × 8–12 · 6 days a week
- Push Pull Legs Pull A: 3 × 8–10 · 6 days a week
- Push Pull Legs · 3 Days Pull: 3 × 8–12 · 3 days a week
- Full Body 3×/Week Full body A: 3 × 8–12 · 3 days a week
- Upper/Lower 4-Day Upper A: 4 × 6–8 · 4 days a week
- Beginner Strength 12 Weeks Day A: 3 × 8–10 · 3 days a week
- Fat Loss + Muscle Upper A: 3 × 10–12 · 4 days a week
- Glutes & Tone Upper: 3 × 12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.