LiftMend › Exercises › Seated cable row
Seated cable row: how to do it
A seated pull with your trunk supported. Works: Mid-back, lats and biceps.
Try: 3 sets of 12
Form cues
- Sit tall, knees soft.
- Pull the handle to your stomach.
- Don't rock back and forth.
Setup and the most common mistake
Pick the weight with the pin. Feet on the plates, knees slightly bent. Reach for the handle, then sit tall before the first pull.
Common mistake: Rocking your body back and forth. Your trunk stays still and upright; only your arms and shoulder blades move.
If seated cable row hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.