Seated Cable Rows

Middle Back

Seated Cable Rows

LevelBeginner EquipmentCable MechanicCompound ForcePull

A seated cable row that builds the mid-back, lats and biceps.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats Shoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked12 %

Effort during a set6.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a cable row station with your feet on the platform and knees slightly bent.
2Grasp the handle and sit tall with your arms extended.

How to perform

1Pull the handle to your lower ribs while squeezing your shoulder blades together.
2Keep your torso upright.
3Pause briefly.
4Let your arms extend slowly.
5Repeat.