WhatWorksWhat.
Rhomboids

Seated Cable Row

Squeeze between the shoulder blades that lingers.

Complexity · Lowhypertrophybeginner+Cable machine
  • Biceps
  • Lats
  • Rear delts
  • Rhomboids
  • Rhomboids - Rhomboids
  • Traps
  • Rhomboids

PrimarySecondary

What it hits

Parts of the target muscle.

  • Rhomboids

    Hit

    Squeeze the blades together.

The movement

Get it right, not roughly right.

Optimal form

5:25· Mind Pump TV

How To Properly Do The Seated Cable Row (IT MATTERS!)

Extended

Squeezed

Sit tall, slight forward lean at the start, pull the handle to the lower ribs while squeezing shoulder blades together. Return under control.

Common mistakes

  • Heaving the torso back to row.
  • Skipping the squeeze - leaves the rhomboids untrained.

Where you should feel it

Squeeze between the shoulder blades that lingers.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains rhomboids. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm cable row

    Get more rotation.

    90% on target

    On target

    Same target, minor adjustment.

  • Wide-grip rope row to neck

    Pulls high, elbows out.

    70% on target

    Slight shift

    Rear delts.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Lat Hang

    Dead hang from a bar, fully relaxed shoulders. 30–60s. Decompresses everything pulling-related.

    LatsRhomboids

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts