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BackCableHorizontal pull

Seated Cable Row

Reviewed by Bryan Cortez, MS

Small lean for the stretch, dead-strict pull — not a rowing-machine sprint.

Rep Sweet Spot
8-15
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Feet braced, slight knee bend, sit tall, grip the handle, shoulders down.

Execution

  • Row to the navel, drive the elbows back and squeeze, let the weight stretch the lats forward (small lean), don't heave with the torso.

Common Errors

  • Rocking back and forth with the torso
  • Rounding forward on the stretch
  • Yanking with the arms only
  • Shrugging the traps up

No-Fly Zone

under 5 reps (heavy just becomes torso heaving, not back work)

Programming

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If it hurts

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The Evidence

Builds lats and mid-back with constant tension. Does NOT overload like a heavy barbell row.

SFR — 1.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.