How to do the Seated Cable Row (Reverse Grip)
- Sit facing the machine, feet flat, holding the bar with an underhand grip.
- Sit tall with your arms fully extended toward the machine.
- Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
- Slowly return to the starting position, controlling the weight's movement.
Full technique — 6 steps
- Attach a straight bar to a mid-height pulley and sit facing the machine with feet flat on the floor.
- Take an underhand grip at shoulder width and sit tall with arms fully extended.
- Set your torso upright and keep your spine neutral.
- Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
- 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
- Shrugging shoulders during the pull
- Yanking with the arms first
- Curling the bar with the arms
- Stopping short of full reach
Form cues
- Drive elbows back
- Pull to lower ribs
- Stay tall at finish
- Let shoulders reach forward
- Keep wrists neutral
Compared with similar variants
| Seated Cable Row (Reverse Grip) | 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 |
| Elbow | moderate | low | low | low |
| Lower back | low | high | low | — |
| Equipment | Seated row 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.
Suspension trainer
Dumbbells
Cable machine
- Single Arm Cable Bent Over Row Harder
- Cable Bent Over Row Harder
Resistance bands
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Seated Cable Row (Reverse Grip)
- Harder Single Arm Dumbbell Row
- Harder Alternating Dumbbell Pendlay Row
Quick answers
What muscles does the Seated Cable Row (Reverse Grip) work?
Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 6/10, Rhomboids 6/10, Rear delts 5/10, Teres major 5/10.
Which joints does the Seated Cable Row (Reverse Grip) load?
Elbow: moderate, Lower back: low, Shoulder: low, Wrist: low. Elbow — lighter options: Barbell Bent Over Row, Single Arm Dumbbell Row, Seated Machine Row.
When should I do the Seated Cable Row (Reverse Grip) in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Seated Cable Row (Reverse Grip)?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Seated Cable Row (Reverse Grip)?
Suspension trainer: Suspension Trainer Knee Tuck Row, Feet Elevated Suspension Trainer Row. Dumbbells: Single Arm Staggered Stance Dumbbell Row, Chest Supported Dumbbell Underhand Row. Cable machine: Single Arm Cable Bent Over Row, Cable Bent Over Row. Resistance bands: Chest Supported Neutral Grip Resistance Band Row, Chest Supported Reverse Grip Resistance Band Row.
What is a harder version of the Seated Cable Row (Reverse Grip)?
Single Arm Dumbbell Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).
