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Seated Cable Row

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Coach Notes

Coach Take

Consistent horizontal pull with great tension and easy progression.

Make It Easier

Chest-Supported Row Machine

Level It Up

Paused Seated Cable Row

Build Size

3-5 x 8-12, rest 60-120s

4 X 5 8 Rest 2

00-2:30

Attribute Breakdown

Muscle

Back

BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL

Equipment

Cable

CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Alternate Lateral PulldownBack ExtensionBarbell Bent Over RowCable Incline PushdownCable Standing Pulldown (with Rope)Chin UpDumbbell RowLat Pulldown

Play Liftdle

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