Middle Back Exercises

Seated Cable Rows

Cable Seated Rows target the large muscles in your back.

Seated Cable Rows - Step 1 Seated Cable Rows - Step 2


  1. Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent. Sit in an upright position, keeping your abs tight and your back straight.
  2. Lean forward slightly and grasp the pulleys then return to your upright position. Keeping your elbows close to your chest, slowly bring them back. Pause at the top of the contraction and slowly return to the starting position.


  • Keep your back upright through the entire exercise.

Seated Cable Rows - Muscles Worked

Primary Muscle: Middle Back
Secondary Muscle: Lats, Biceps, Shoulders
Equipment Type: Cable

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