UPPER BACK · MACHINE
How to do the seated cable row - bar grip
The seated cable row - bar grip trains your upper back, with help from your lats, biceps, forearms. Here is how to do it with good form.
Step by step
- Select the appropriate load and sit down.
- Reach ahead and grab the bar evenly.
- Sit back and position your feet on the footplates.
- Bring your shoulders back and engage your abs.
- Take a breath and pull the handle attachment to your upper stomach. Breathe out.
- Hold for a moment and extend your arms fully as you breathe in.
Muscles worked
| Primary | Upper Back |
|---|---|
| Secondary | Lats, Biceps, Forearms |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the seated cable row - bar grip
- 8-Week Upper Body Emphasis3 × 12
- 6-Week Back Builder3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your upper back
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