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
B
For swimming
#9 of 15
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AIncline Y-RaiseDumbbell
  • BBroad JumpBodyweight
  • SStraight-Arm PulldownCable

Takes

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needed to post
280