Seated Cable Pulley Row



Sit slightly forward on seat or bench in order to grasp cable V-Bar attachment. Place feet on vertical platform; slide hips back, positioning knees with slight bend.


Pull cable V-Bar attachment to your waist while straightening your lower back. Pull your shoulders back and push chest forward while arching back. Return until your arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.


Begin with light weight and add additional weight gradually to allow lower back to adequate adapt. Do not pause or bounce at bottom of the movement. Do not lower weight beyond a mild stretch. Full range of motion through the lower back will vary from person to person, depending on hamstring and lower back flexibility.

Muscles Worked


  • General Back


  • Erector Spinae
  • Medial & Lower Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Teres Major & Minor
  • Posterior Deltoid
  • Infraspinatus
  • Brachialis
  • Brachioradialis
  • Pectoralis Major, Sternal

Dynamic Stabilizers

  • Biceps Brachii
  • Long Head of the Triceps


  • Hamstrings
  • Gluteus Maximus
  • Adductor Magnus
About the author: Brian Kitching
Tell us something about yourself.
Website | + posts

Leave a Reply