To do a machine seated cable row with a bar grip, sit tall, brace your torso, and pull the bar to your low ribs without leaning back. It trains the lats most, with biceps, rear delts, and traps assisting. The most common mistake is yanking the weight with the lower back, so keep your chest tall and pause the bar at your ribs. Progress by adding reps at the same tempo, then add a small load or a longer pause.
Step-by-step form
- Set up: Set the pin weight and place feet on the footplates.
- Brace: Sit tall, grab the bar evenly, and stack ribs over hips.
- Initiate: Pull the shoulder blades back before bending the elbows.
- Main rep path: Row the bar to your low ribs with elbows tucked.
- Hardest point: Pause briefly while keeping the torso still.
- Finish: Reach forward under control without rounding the back.
- Reset: Re-brace and repeat with the same seat position.
Who this variation is for
This is a strong choice for advanced lifters who want repeatable rowing strength with a stable setup.
- Best fit: Lifters tracking row strength and back thickness
- Not ideal when: Shoulder irritation flares with a fixed grip width
- Better option if not ideal: Neutral-grip cable row or lat pulldown
Setup and equipment
A consistent seat and foot position keeps your range and torso angle the same each set.
- Setup position: Feet braced, knees slightly bent, chest tall
- Equipment setup checks: Pin locked, cable smooth, bar centered
- Start load/resistance: A load you can row for 8-12 controlled reps
- Bracing and breathing plan: Inhale at full reach, exhale on the pull
Muscles worked and movement pattern
This is shoulder extension with elbow flexion and scapular retraction. You should feel the lats first, not the low back.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Biceps, rear delts, traps |
| Stabilizers | Core, forearms |
Performance snapshot
- Variation: Machine seated cable row, bar grip
- Best for: Back strength and thickness
- Primary muscles: Lats
- Equipment: Seated cable row machine with bar
- Difficulty: Advanced
- Primary goal: Strength and hypertrophy
Technique cues for heavier loads
- Chest tall, ribs stacked over hips.
- Elbows skim the torso, not wide.
- Pause the bar at low ribs.
- Control the return for 2-3 seconds.
- Do not rock back to finish reps.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Leaning back to finish | Load is too heavy | Drop the load and keep torso vertical. |
| Shrugging at the top | Traps take over | Keep shoulders down and pull elbows back. |
| Rounding at the stretch | Chasing extra range | Stop before your lower back rounds. |
What you should feel
- At the start of each rep: Lats on stretch with a tight core brace
- During lowering or lengthening: Smooth tension through lats and mid back
- During the hardest point: Strong squeeze between shoulder blades
- At lockout or finish: Bar at low ribs without torso sway
- If you feel joint pain: Reduce load and narrow the range slightly
Regressions (Easier Versions)
- Lighter load with a shorter pause at the chest
- Lat pulldown machine if the row setup irritates shoulders
Progressions (Harder Versions)
- 2-second pause at the ribs each rep
- 1.5 reps with a full pull plus half rep
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell row | When you want more freedom | Each side can find its best path |
| Machine lat pulldown | When shoulder flexion feels better | Similar lat focus with different angle |
| Cable lat pulldown | When you want more load options | Easy to micro-load |
How to keep getting stronger
Use a mix of heavy rows and moderate volume. Track range, tempo, and pause length so load increases do not hide sloppy reps.
For Strength
- Sets: 4-6
- Reps: 4-8
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5% load once all sets hit top reps with a 1-second pause.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add a small load.
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 90 sec
- Frequency: 2x/week
- Progression rule: Keep torso still and add range before load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 10 | Baseline load | Consistent pause at ribs |
| 2 | 4 x 11 | Same load | Add controlled reps |
| 3 | 5 x 8 | +2.5-5% load | Higher intensity |
| 4 | 5 x 9 | Same load | Maintain tempo under fatigue |
When to increase weight or difficulty
- Baseline benchmark: All sets hit target reps with no torso sway.
- Progress marker after 3-4 weeks: Add 2.5-5% load with the same pause.
- Advanced progression trigger: Use 1.5 reps once speed stays stable.
Safety and Contraindications
Rows should feel stable through the torso and shoulders. Stop if you feel sharp shoulder pain or low-back strain.
- Stop the set if: Sharp shoulder pain or low-back pinching appears.
- Use caution if: You have a recent shoulder or elbow flare-up.
- Safer substitutions: Lat pulldown machine, lighter load, shorter range.
FAQs
Where should the bar touch on a seated cable row?
Aim for the low ribs or upper stomach. If it hits your chest, you are likely pulling too high or leaning back.
Should I lean forward at the stretch?
A small reach is fine, but do not round your lower back. Keep your chest tall and stop short of spinal flexion.
How wide should my grip be?
Use a grip just outside shoulder width unless the machine dictates otherwise. A very wide grip can shift stress to the shoulders.
How often should I train this movement?
Most lifters do well with 1-2 focused sessions per week. Add volume only if recovery stays solid.
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