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wikiHow to Do a Seated Cable Row

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This low-intensity exercise strengthens the back, an especially challenging part of the body to engage because it is hard to view.

Getting in the Starting Position

  1. 1
    Sit on the bench with your feet firmly planted on the footrests. Grab the v-bar by leaning forward, tightening your abs and keeping your chest raised. Make sure your back is not rounded.

Performing the Exercise

  1. 1
    Contract your back muscles quickly and forcefully, allowing the V-bar to pull towards your waist.
  2. 2
    Once the vbar has reached the maximum position towards your waist with your back still straight and vertical with respect to the bench, pinch your shoulder blades together and hold for 5 seconds.
  3. 3
    Release the vbar, and as it returns to the pulley machine, resist its weight.
  4. 4
    Return to the start position, and continue the exercise.

Advanced Version

  1. 1
    To make this exercise more challenging you can increase the weight or the resistance of the cable attachment.


  1. 1
    Do 10 repetitions of this exercise. Repeat until you've completed 2 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • To make this exercise less challenging you can start at the lowest weight or resistance of the cable attachment.
    • The benefits of these exercises are increased strength and flexibility in your back.


    • Potential injuries may be incurred if this exercise is performed incorrectly.
    • Those with poor balance should be careful when performing this exercise.

    Things You Need

    • V-bars attached to a pulley machine
    • Bench
    • Dumbbells (optional)
    • Water bottles (optional)
    • Towel (optional)

    Article Info

    Categories: Weights for Strength Training

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