# Floor Seated Cable Row

A cable row done sitting on the floor with legs straight, pulling from the low pulley. It trains the lats and upper back without a row station or foot platform.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-seated-on-floor-row/video/male.mp4
- HTML: https://seto.fit/exercises/floor-seated-cable-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Traps: 6/10
- Rear delts: 5/10
- Biceps: 5/10
- Forearms: 3/10

## How to do the Floor Seated Cable Row

1. Sit on the floor facing the low pulley, legs straight and heels down.
2. Hold the handle with palms facing each other and extend your arms fully.
3. Pull the handle towards your midsection, squeezing your shoulder blades together.
4. Slowly return to the starting position, controlling the weight's movement.

### Full technique — 8 steps

1. Attach a handle to the low pulley and sit on the floor facing the machine.
2. Straighten your legs toward the machine with your heels on the floor.
3. Take the handle with palms facing each other and sit tall with arms fully extended.
4. Set your torso upright and keep your spine neutral.
5. Initiate the row by driving your elbows back close to your sides.
6. Pull the handle into your lower ribs or upper abdomen without leaning far backward.
7. Finish with shoulder blades drawn together and elbows slightly behind your torso.
8. Extend your arms until your shoulders reach forward and the weight stack stays under control.

## Common mistakes

- Leaning back to move weight
- Rounding through the lower back
- Shrugging shoulders during the pull
- Stopping short of full reach
- Jerking the handle to start each rep

## Form cues

- Drive elbows back
- Stay tall at finish
- Pull to lower ribs
- Let shoulders reach forward
- Keep knees straight

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/), [Dumbbell Pendlay Row](https://seto.fit/exercises/dumbbell-pendlay-row/)
- **Suspension trainer**: [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/), [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/)
- **Resistance bands**: [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/), [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/) — Beginner
- **This exercise: Floor Seated Cable Row — Beginner**
- Harder: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/) — Intermediate
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Floor Seated Cable Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Traps 6/10, Rear delts 5/10, Biceps 5/10.

### Which joints does the Floor Seated Cable Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Floor Seated Cable Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Floor Seated Cable Row?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Floor Seated Cable Row?

Dumbbells: Alternating Dumbbell Pendlay Row, Dumbbell Pendlay Row. Suspension trainer: Suspension Trainer Bent Knee Row, Feet Elevated Suspension Trainer Row. Barbell: Chest Supported Barbell Row, Single Arm Landmine Row. Resistance bands: Resistance Band Bent Over Row, Chest Supported Resistance Band Row.

### What is an easier version of the Floor Seated Cable Row?

Chest Supported Neutral Grip Resistance Band Row (Beginner).

### What is a harder version of the Floor Seated Cable Row?

Cable Bent Over Row (Intermediate), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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