How to Do the Cable Low Seated Row
Beginner back exercise with machine.
The Cable Low Seated Row is a beginner-level back exercise that works several muscles together, led by the mid back, using machine. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Back
- Primary muscle
- Mid Back
- Equipment
- Machine
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Sit on the machine with your feet flat on the footrests and your knees slightly bent.
- 2Grasp the handles with an overhand grip, palms facing down.
- 3Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
- 4Pull the handles towards your body, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 6Repeat for the desired number of repetitions.
How to program the Cable Low Seated Row
- Do the Cable Low Seated Row early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Cable Low Seated Row alternatives
No machine? These train the same mid back, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Cable Low Seated Row is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Cable Low Seated Row with a move for the opposing muscles — the Machine Chest Press (chest) or the Smith Machine Bench Press (chest). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Cable Low Seated Row can land on:
- Full Body days — in 1–2 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Cable Low Seated Row automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Cable Low Seated Row work?
The Cable Low Seated Row primarily targets the mid back within the back muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Cable Low Seated Row?
You need machine to perform the Cable Low Seated Row.
Is the Cable Low Seated Row a compound or isolation exercise?
The Cable Low Seated Row is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Cable Low Seated Row should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Cable Low Seated Row good for beginners?
Yes — the Cable Low Seated Row is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Cable Low Seated Row?
Good substitutes that train the same mid back include the Inverted Row (bodyweight), the Bent Over Two-Dumbbell Row (dumbbell), the One-Arm Dumbbell Row (dumbbell). Pick the one that matches the equipment you have.
Can I do the Cable Low Seated Row at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same back.
