Cable Rows are a fantastic exercise for the lats and you should be factoring them into your THT workouts regularly.

However, as with so many exercises there’s a way of doing them that ignites growth, and there’s a way of doing them that does very little indeed.

So pay attention here for correct muscle-building form for seated cable rows.

How To Do Seated Cable Rows

Watch the video demonstration first…

  • Place your feet on a vertical platform.
  • Positioning your legs so that the knees have a slight bend.
  • Pull the cable attachment to your waist. A couple of important points here:

(1) Too many guys are pulling the attachment too high; almost to their chest. This is just all wrong. Keep the attachment quite low and row to your waist.

(2) If possible use a seated row attachment. You can use a straight bar but this forces an OVERHAND grip, which I find allows me to generate less force than with an actual row attachment.

  • At the top of the rep, your lower back should be arched. Pull the shoulders back and push the chest out forward.
  • Now lower the attachment until the arms are almost fully extended. I don’t like to FULLY straighten the arms here as I like to keep a little tension on the lats throughout the whole rep. So stop an inch short of full extension of the arms.


Cable Rows are a good example of an exercise where being too strict is a disadvantage.

At the end of a set, when you are unable to complete any further full reps with strict form, lean forward at the beginning of the rep. Then INITIATE the movement with the lats and then pull your torso back into a straight position as you row.

Again, pull your shoulders back and push the chest forward while arching your back. This “optimized” form will allow you to hammer out an extra rep or two.


You’ll note that I am lowering the weight more slowly than I am pulling it. In THT we recognise that a cadence of 1 second lifting, 1-2 seconds lowering, is best for building muscle.

So pull the load at virtually maximal speed and lower more slowly & smoothly under FULL muscular control.

Those of you who have been doing your rows incorrectly should notice some nice muscle soreness after implementing the form I’ve demonstrated here.

Try it out as soon as you can and let me know how you get on!

Train With Intensity!

Mark (on Facebook? Click ‘like‘ below or I’ll wrap you in the mouth with a cable row attachment!)

You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)