Strength exercise

# Seated cable row

A seated horizontal pull on a cable machine. It builds the muscles between and around the shoulder blades.

Also called: cable row, low row machine

- **Type:** Strength

- **Equipment:** Gym

- **Area:** Upper and mid back

- **Level:** Intermediate

- **Starting dose in Remedy:** 3 sets of 12, last two reps hard

## How to do it

- Sit at the cable row station with your feet on the platform and knees slightly bent.
- Grip the handle and sit tall with your arms straight.
- Pull the handle to your stomach by squeezing your shoulder blades together, keeping your torso still.
- Let the weight back out slowly until your arms are straight.

## Form cues

- Sit tall.
- Pull by squeezing the shoulder blades; don’t lean back.
- The last two reps should feel hard.

## Common mistakes

- Rocking the torso back and forth to move the weight.
- Rounding forward at the end of each rep.

## Easier and harder versions

- **Easier:** [Resistance band row](https://remedyrecoveries.com/exercises/banded-row)

## Why it helps a sore back

It is the gym version of the band row, with load you can increase in small steps.

## How Remedy uses it

In the app it is called **Seated Cable Row**. Remedy is more likely to pick it if you say your back is bothered by sitting too long. A typical starting dose is 3 sets of 12, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More strength exercises

[Strength

### 45-degree back extension

A hinge on a 45-degree bench with your hips on the pad and feet anchored.
Gym · Advanced](https://remedyrecoveries.com/exercises/back-extension)
[Strength

### Hip hinge

Bending forward by pushing your hips back while your spine stays long.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)
[Strength

### Banded Romanian deadlift

A hip hinge against a resistance band anchored under your feet.
Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/banded-romanian-deadlift)

## Guides that use it
[Guide
### Upper back pain exercises
Mobility and strength for a tight upper or middle back, especially if you sit a lot.Read the guide](https://remedyrecoveries.com/guides/upper-back-pain-exercises)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/seated-cable-row
Remedy is a fitness and wellness app, not medical care.