Seated Mid-Row using Cable Stack
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Strength Training
Horizontal Pulling
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Cable Machine
Seated Row Attachment or Bench and Handle Attachments
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All Levels
Overview
The Seated Mid-Row using a cable stack targets the upper and mid-back muscles while supporting controlled, symmetrical pulling. This variation allows for continuous resistance throughout the movement, improving posture, back strength, and shoulder stability.
Muscles Worked
PRIMARY:
Rhomboids
Latissimus dorsi
Middle and lower trapezius
SECONDARY:
Rear deltoids
Biceps brachii
Forearms
STEP-BY-STEP INSTRUCTIONS
Sit tall on the bench or platform with feet securely on the footrests.
Grab the cable attachment (typically a close or medium grip handle) with both hands.
Start with arms extended, torso upright, and slight bend in the knees.
Pull the handle toward your lower ribs while keeping your elbows close to your sides.
Squeeze your shoulder blades together at the end of the row.
Slowly extend your arms back to the starting position without rounding your back.
Benefits
Builds strength and endurance in the upper and mid-back
Improves posture and shoulder retraction control
Reduces risk of shoulder impingement through balanced pulling
Smooth resistance ideal for rehab, warmups, or hypertrophy
Easily adjustable for all fitness levels
COACHING CUES
Pull through your elbows, not your hands
Keep your spine tall and core engaged
Squeeze your shoulder blades together at the end range
Control the return, don’t let the weight pull you forward
Avoid leaning back to create momentum
Notes
The Seated Mid-Row on a cable stack is a versatile staple in upper body programming. It complements pushing exercises, enhances postural stability, and supports healthy shoulder mechanics.