Cable Seated Lats Focused Row
Perform the Cable Seated Lats Focused Row to build a strong, wide back. This exercise specifically targets your latissimus dorsi, enhancing back thickness
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Seated Lats Focused Row
Description
A seated row exercise using a cable machine, primarily focusing on the lats muscles.
Save Cable Seated Lats Focused Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Seated Lats Focused Row
- 01Setup
Sit on the bench with your feet firmly planted on the footplate, knees slightly bent, and chest upright.
- 02Setup
Reach forward and grasp the V-bar or close-grip handle with an overhand grip, ensuring your arms are fully extended and your lats are stretched.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows down and back, imagining pulling them towards your hips.
- 04
Pull the handle towards your lower abdomen or navel, squeezing your shoulder blades together and contracting your lats forcefully. Exhale during this phase.
- 05
Slowly and controlledly extend your arms back to the starting position, allowing your shoulder blades to protract and your lats to stretch fully. Inhale as you return.
Tips
- Focus on driving your elbows down and back, not just pulling with your biceps. This helps engage the lats more effectively.
- Maintain proper posture by keeping your chest up and a slight arch in your lower back throughout the movement to prevent rounding your spine and maximize lat engagement.
- Emphasize the eccentric (return) phase by slowly resisting the weight as your arms extend. This increases time under tension and promotes muscle growth.
- Visualize your lats contracting and stretching with each rep. Consciously squeeze them at the peak of the contraction to improve activation.
Common mistakes
- Using too much momentum or "rowing with your back": Avoid swinging your torso back and forth to lift the weight; instead, maintain a stable torso and pull purely with your back muscles.
- Rounding the back: Do not let your lower back round at the beginning or end of the movement; keep your chest up and a slight natural arch to protect your spine and engage your lats properly.
- Shrugging shoulders: Prevent your shoulders from shrugging up towards your ears; actively depress your shoulder blades to keep tension on the lats and avoid excessive upper trapezius involvement.
In the Ellim app, Cable Seated Lats Focused Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable seated lats focused row?
Get Ellim — FreeQuestions
What muscles does Cable Seated Lats Focused Row work?
Cable Seated Lats Focused Row primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Seated Lats Focused Row good for beginners?
Cable Seated Lats Focused Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Seated Lats Focused Row?
You need Cable to perform Cable Seated Lats Focused Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Seated Lats Focused Row?
Focus on driving your elbows down and back, not just pulling with your biceps. This helps engage the lats more effectively. Maintain proper posture by keeping your chest up and a slight arch in your lower back throughout the movement to prevent rounding your spine and maximize lat engagement. Emphasize the eccentric (return) phase by slowly resisting the weight as your arms extend. This increases time under tension and promotes muscle growth. Visualize your lats contracting and stretching with each rep. Consciously squeeze them at the peak of the contraction to improve activation.
What are common mistakes when doing Cable Seated Lats Focused Row?
Using too much momentum or "rowing with your back": Avoid swinging your torso back and forth to lift the weight; instead, maintain a stable torso and pull purely with your back muscles. Rounding the back: Do not let your lower back round at the beginning or end of the movement; keep your chest up and a slight natural arch to protect your spine and engage your lats properly. Shrugging shoulders: Prevent your shoulders from shrugging up towards your ears; actively depress your shoulder blades to keep tension on the lats and avoid excessive upper trapezius involvement.
Related exercises
Cable Standing Row
Back · Infraspinatus · Cable
Cable Pulldown
Back · Latissimus Dorsi · Cable
Cable Bar Lateral Pulldown
Back · Latissimus Dorsi · Cable
Cable Wide Pulldown
Back · Latissimus Dorsi · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cable Seated Lats Focused Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store