Seated Cable Row

Renaissance Periodization

Alternative Names

Cable Rows, Elevated Cable Rows

Muscles Worked

Legend

Target Muscles

Secondary Muscles

Stabilizer Muscles

Additional Information

Target Muscles

Lats

Secondary Muscles

Back (Upper), Biceps, Forearms, Rotator Cuff, Shoulders

Stabilizer Muscles

Abs, Biceps, Obliques, Triceps

Experience

Beginner (1-2 years)

Equipment

Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment

Exercise Type

Strength

Exertion

Cardio Intensity

Force

Pull

Mechanic

Compound

Force Detail

Bilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

Workouts with Seated Cable Row

TABATA Workout
Luna Collacchi
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time14 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, Flat Bench, 1 x Kettlebell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Bodyweight, Row Cable Machine, Triangle Lat/Low Row Attachment, Barbell, Squat Rack
3 Day Full Body Basic Muscle Workout
M&S Writers
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time56 minutes
Workout TypeFull Body
Days Per Week3
Equipment45 Degree Leg Press Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Dips (Parallel) Bar, Shoulder Press Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine, Bodyweight, Smith Machine, Seated Calf Raise Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, 1 x Dumbbell, Decline Bench, Pull up bar, Barbell, Vertical Knee Raise
4 Day Pure Muscle Mass Workout
Josh England
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time59 minutes
Workout TypeMuscle Group Split
Days Per Week4
EquipmentBarbell, Squat Rack, Machine, Lying Leg Curl Machine, 2 x Dumbbell, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Chest Press (Bench Press) Machine, Tricep Rope Attachment, Preacher Curl Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Back Hyperextension Bench, Pec Fly/Rear Delt Machine, Dips (Parallel) Bar, Vertical Bench
4 Day Bodybuilding Prep Workout (Phase 2)
Team SAN
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time99 minutes
Workout TypeMuscle Group Split
Days Per Week4
EquipmentBarbell, Squat Rack, Bodyweight, Leg Extension Machine, Lying Leg Curl Machine, Smith Machine, Incline Bench, Seated Calf Raise Machine, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Row Cable Machine, Triangle Lat/Low Row Attachment, Preacher Curl Bench, Pull up bar
6 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricaurte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time43 minutes
Workout TypePush / Pull / Legs
Days Per Week6
EquipmentBarbell, Flat Bench, Decline Bench, Pec Fly/Rear Delt Machine, Lateral Raise Machine, Pull up bar, Seated Ab Crunch Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, 45 Degree Leg Press Machine, Leg Extension Machine, Abduction/Adduction Machine, Incline Bench, Dips (Parallel) Bar, Shoulder Press Machine, 2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, Lying Leg Curl Machine, Smith Machine
4 Day Fat Melting Workout
Eric Broser
GoalsFat Loss
ExperienceIntermediate (2-3 years)
Time58 minutes
Workout TypeMuscle Group Split
Days Per Week4
EquipmentBarbell, Incline Bench, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, Tricep Rope Attachment, Pull up bar, Bodyweight, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Abduction/Adduction Machine, Smith Machine, Seated Calf Raise Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Landmine, Reverse Hyper Bench, Back Hyperextension Bench, Weight Plate, Rope Cable Machine, Straight Bar Attachment
PHAT Workout Routine + Program
Dr. Layne Norton
GoalsBodybuilding, Build Muscle, Gain Strength, Powerbuilding
ExperienceAdvanced (3+ years)
Time69 minutes
Workout TypeUpper / Lower
Days Per Week5
EquipmentBarbell, Flat Bench, Weight Plate, Other, 2 x Dumbbell, Squat Rack, Machine, Leg Extension Machine, Lying Leg Curl Machine, Steps, Bodyweight, Seated Calf Raise Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Cable Machine, 45 Degree Leg Press Machine, Seated Leg Curl Machine, Incline Bench, Incline Chest Press Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment
Team Hercules Workout: The Rock’s Latest Fitness Challenge
Chris Davis
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceAdvanced (3+ years)
Time61 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentBarbell, Incline Bench, 2 x Dumbbell, Flat Bench, Incline Chest Press Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar, Leg Extension Machine, Seated Leg Press Machine, Machine, Lying Leg Curl Machine, Smith Machine, Seated Calf Raise Machine, Pull up bar, 1 x Dumbbell, Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, EZ Bar, Preacher Curl Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Straight Bar Attachment, Shoulder Press Machine, Bodyweight
Magic Mike Workout: How Joe Manganiello Got A Six-Pack
Chris Davis
GoalsBuild Muscle, Tone Body, Fat Loss, Gain Strength
ExperienceAdvanced (3+ years)
Time47 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentBarbell, Incline Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Squat Rack, EZ Bar, Chair, Tricep Rope Attachment, 2 x Dumbbell, Box, Dips (Parallel) Bar, 1 x Dumbbell, Pec Fly/Rear Delt Machine, Leg Extension Machine, Seated Leg Curl Machine, Shoulder Press Machine, Preacher Curl Bench, Ankle Cuff Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Vertical Bench, Straight Bar Attachment, Weight Plate, Smith Machine

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