Cable Row

Pro Tip

Depending on your gym, the machine available to you may have separate footrests instead of a single plate.

How To

  1. Sit on the bench with your feet positioned on the footrest, gripping the handle at the level of your upper abdomen with an upright torso.
  2. Exhale and drive your elbows back, bringing your hands towards your upper abdomen while simultaneously squeezing your shoulder blades together.
  3. Continue until your elbows pass your torso.
  4. Inhale and allow your arms to extend, returning to the starting position while your shoulder blades part.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Seated Row

This cable machine comes with a bench attached.


Make sure to grip each bar of this attachment in the middle instead of at one end.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment