Floor Seated Cable Row — how to, muscles worked, alternatives

How to do the Floor Seated Cable Row

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

Full technique — 8 steps

Attach a handle to the low pulley and sit on the floor facing the machine.
Straighten your legs toward the machine with your heels on the floor.
Take the handle with palms facing each other and sit tall with arms fully extended.
Set your torso upright and keep your spine neutral.
Initiate the row by driving your elbows back close to your sides.
Pull the handle into your lower ribs or upper abdomen without leaning far backward.
Finish with shoulder blades drawn together and elbows slightly behind your torso.
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

Compared with similar variants

	Floor Seated Cable Row	Barbell Bent Over Row	Single Arm Dumbbell Row	Seated Machine Row
Level	Beginner	Intermediate	Beginner	Beginner
Technique to learn	easy	moderate	moderate	easy
How tiring	moderate	high	moderate	moderate
Lower back	moderate	high	low	—
Hip	low	low	—	—
Equipment	Cable machine	Barbell	Dumbbells, Flat bench	Seated row machine

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Floor Seated Cable Row Beginner
Harder Cable Bent Over Row Intermediate
Harder Barbell Bent Over Row Intermediate

Too hard for now? Start with the Chest Supported Neutral Grip Resistance Band Row.

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.