Seated Row

Beginner Level of Difficulty

The seated row is a beginner back exercise. This exercise builds and strengthens the muscles of the mid and upper back.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

seated row - step 1

Step 1

Start in a seated position with a 45 degree bend in your knees, your back straight and your shoulders pulled back.

seated row - step 2

Step 2

Keeping your shoulders retracted, pull the cable towards your chest fully contracting the muscles of the mid/upper back.

seated row - step 3

Step 3

Extend your arms back to the starting position and repeat action.