Seated Cable Rows

This is an exercise for middle back, biceps and lower back strengthening.


  1. Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent.
  2. With your abs drawn in and your back straight lean forward slightly to grasp the pulleys with an overhand grip (palms face downwards).
  3. Slowly bring the pulleys back towards your abs while sitting upright, keep your elbows in close to your chest.
  4. Pause for a moment then return slowly return the pulleys to the starting position.
  5. Repeat.


Ensure that your back is straight at all times and do not lock your knees when rowing back.

Exercise images by Everkinetic.