Back · Row
Bench-Seated Cable Row
The Bench-Seated Cable Row mainly trains your lats and upper back. Also working: biceps and rear delts.
Both cables
Stool or box
Standing, light pull
How to do it
- Sit facing the machine, feet planted firmly out in front
- Sit tall, arms extended
- Pull the handles to your stomach, shoulder blades together
- Return slowly, torso stays still
Coach’s tip
Rowing without having to get down on the floor. Your feet out in front brace against the pull. If it pulls you off the seat, it’s too heavy: or switch to the floor row with your feet against the frame.
Setup
Pulley
Both pulleys at stomach height
Grip
Single handles
Load
Both cables
Needs two cable towers
You need
Stool or box
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Bench-Seated Cable Row work?
Mainly the lats and upper back. The biceps and rear delts help.
How do I set up the cable machine for the Bench-Seated Cable Row?
Pulley: Both pulleys at stomach height. Grip: Single handles. You also need: Stool or box.
Can I do the Bench-Seated Cable Row on a single cable tower?
Not like this. The Bench-Seated Cable Row needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as One-Cable Seated Row and Seated Single-Arm Cable Row instead.
What can I do instead of the Bench-Seated Cable Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Bench-Seated Cable Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.