Variations of Cable Seated Row (Bent bar)
Cable Straight Back Seated Row
Perform the Cable Straight Back Seated Row to build a strong, defined back. This exercise targets your lats and middle back, improving posture and pulling
Cable seated row
Strengthen your entire back with the cable seated row. This effective exercise targets your lats, rhomboids, and traps for a powerful, defined back.
Cable Rope Seated Row
Build a powerful, thick back with the Cable Rope Seated Row. This compound exercise targets your lats, rhomboids, and traps for improved posture and
Cable Low Seated Row
Master the cable low seated row to build a strong, sculpted back. This compound pulling exercise targets your lats, traps, and rhomboids for improved
Description
A strength exercise that targets the back muscles. The user pulls a weighted bent bar towards their torso while seated.
Save Cable Seated Row (Bent bar) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Cable Seated Row (Bent bar)
- 1Setup
Sit on the bench with your feet firmly placed on the foot platform, knees slightly bent and stable.
- 2Setup
Reach forward and grasp the bent bar with a neutral grip (palms facing each other) or an overhand grip, hands about shoulder-width apart. Lean forward slightly from your hips to allow a full stretch in your lats, keeping your back straight.
- 3
Initiate the pull by retracting your shoulder blades, then drive your elbows back, pulling the bar towards your lower abdomen. Exhale as you pull.
- 4
Squeeze your shoulder blades together at the peak of the contraction, ensuring your torso remains upright and stable without leaning back excessively.
- 5
Slowly extend your arms forward, controlling the negative phase as the weight pulls your shoulders forward until your lats are fully stretched. Inhale as you extend.
- 6
Stop just before the weight stack touches down to maintain continuous tension on your back muscles, then smoothly begin the next repetition.
Tips
- Focus on initiating the pull by squeezing your shoulder blades together before bending your elbows to maximize lat and rhomboid activation.
- Maintain a stable torso throughout the movement; avoid leaning back excessively or using momentum to pull the weight.
- Control the eccentric (return) phase by slowly extending your arms, allowing a deep stretch in your lats before starting the next pull.
- Keep your chest up and a neutral spine to protect your lower back and ensure proper muscle engagement.
Common Mistakes
- ×Rocking your torso excessively uses momentum rather than muscle; reduce the weight and focus on a controlled, stable pull.
- ×Shrugging your shoulders towards your ears over-engages your upper traps and reduces lat activation; keep your shoulders down and back throughout the movement.
- ×Rounding your lower back puts unnecessary strain on your spine; maintain a proud chest and a slight arch in your lower back to keep it neutral.
In the Ellim app, Cable Seated Row (Bent bar) 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 row (bent bar)?
Get Ellim — FreeFrequently Asked Questions
What muscles does Cable Seated Row (Bent bar) work?
Is Cable Seated Row (Bent bar) good for beginners?
What equipment do I need for Cable Seated Row (Bent bar)?
What are the best tips for Cable Seated Row (Bent bar)?
What are common mistakes when doing Cable Seated Row (Bent bar)?
Related Exercises
Cable One Arm Straight Back High Row (kneeling)
Strengthen your back with the kneeling one-arm high cable row. This exercise targets the lats and upper back for improved posture and muscle definition.
Cable Incline Bench Row
Build a stronger, thicker upper back with the Cable Incline Bench Row. This exercise targets your lats, rhomboids, and rear delts, enhancing posture and
Cable Upper Row
Build a strong, sculpted upper back and improve posture with the Cable Upper Row. This compound exercise targets your lats, rhomboids, and traps
Cable Twisting Standing High Row
Sculpt your back and core with the Cable Twisting Standing High Row. This dynamic exercise targets your lats, traps, and obliques, enhancing rotational
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track every rep of Cable Seated Row (Bent bar).
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free