Machine Seated Cable Row

A seated cable row that trains the lats, mid-back, and biceps through a clean horizontal pull — the benchmark row in any gym.

Back Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps

Step by step

Sit on the machine and brace your feet against the platform with your knees slightly bent.
Grip the handle, hinge slightly forward, and let the cable pull your arms fully extended.
Sit tall with a flat back and pull your shoulder blades down and back to set the start position.
Pull the handle to your lower chest or upper stomach by driving the elbows back behind the body.
Squeeze the mid-back hard at the top of the pull, pausing for a full beat before reversing.
Let the handle travel slowly back forward over 2 to 3 seconds, fighting the cable the whole way.

Log your sets. After a few weeks you will see whether it is moving. Free.