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All exercises

Cable straight back seated row

Beginner

Cable straight back seated row is a compound cable exercise for the upper back, also working the biceps, forearms, and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsForearmsFront delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. 2Grasp the cable handles with an overhand grip, palms facing down.
  3. 3Keep your back straight and lean slightly forward from the hips.
  4. 4Pull the cable handles towards your body, squeezing your shoulder blades together.
  5. 5Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Inverted rowBodyweight
  • Bodyweight standing rowBodyweight
  • Inverted row on benchBodyweight
  • Resistance band seated straight back rowResistance band
  • Cable reverse-grip straight back seated high rowCable

Easier variations

  • Inverted rowBodyweight
  • Bodyweight standing rowBodyweight
  • Inverted row on benchBodyweight

Harder variations

  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
Logged today · 2 min restCable straight back seated row

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