CompoundCable
Seated Cable Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a cable row machine with feet on the platform
- Grasp the handle with both hands
- Sit upright with chest up and slight arch in lower back
- Start with arms fully extended in front
- Pull the handle toward your lower abdomen
- Drive elbows back and squeeze shoulder blades together
- Hold the peak contraction for 1 second
- Slowly extend arms back to starting position with control
💡Coaching Cues
- ✓
Pull to lower abdomen
- ✓
Squeeze shoulder blades together
- ✓
Chest stays up
- ✓
Control the return
- ✓
Elbows drive back
- ✓
Maintain slight arch in back
⚠️Common Mistakes
- ✗
Rounding back
- ✗
Pulling with arms only
