Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Seated Cable Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, biceps, delts

You need

Seated cable row

Also works on the cable station

How to do itPictures · 3 steps
1Stretch
2Squeeze
Main musclesAlso working
  1. 1Sit tall, slight knee bend
  2. 2Let shoulders reach forward for the stretch
  3. 3Pull to your stomach without leaning back

Most common mistake

Rocking the torso to move the stack.

Watch a demo

Good for

  • Top 10 for swimming
  • Easy to keep adding weight

Compare with

vs Straight-Arm Pulldownvs Pull-Upvs Band Pull-Apart
A
For back
#14 of 40
See the full list →
Research
80
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 80
Target tensionStrong
Loaded stretchStrong
ProgressionExcellent
Low costStrong

A stable, easily loaded row. Let the shoulders reach forward at the start to load the back in its stretch.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SLat PulldownCable

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