Cable row

Seated in front of a cable machine, you draw the handle towards your body and let it travel away again. The movement centres on a horizontal pull. You should feel the main effort across your upper and middle back and along the sides of your back, with your arms, shoulders and forearms helping.

Compared with the seated row, the single change is the added cable machine, which provides external resistance throughout the pull. That makes the effort more noticeable across your back and gives your arms and grip more to manage. Pick this version when you have access to a cable station and want a seated row with adjustable resistance.

Choose it to build strength for pulling things towards you and for tasks that ask your upper back and arms to work together. The seated position keeps balance demands low, so you can focus on the pulling effort. It suits you if sitting upright and gripping a cable handle feel comfortable, though you will need access to a machine.

It can sit alongside other upper-body movements or in a session focused on your back, without needing a special place in the order. If you are training without a cable machine, the equipment-free seated row is the closest named alternative, though it will not give you the same adjustable resistance or cable feel.