Exercises / Seated Cable Row
Seated Cable Row
The seated cable row is a cable compound movement that trains back first, with biceps and forearms as secondary. Default rest between sets in the app: 120 s (2 min).
Also called: cable row, low row.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Seated Cable Row
The app moves the load on Seated Cable Row in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 60 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +2 kg → 62 kg × 6.
Alternatives
Tools for this exercise: Seated Cable Row 1RM calculator · Seated Cable Row load chart (% of 1RM)
Frequently asked
What muscles does the seated cable row work?
In the Zyra Workouts catalog the seated cable row is tagged with back as its primary muscle and biceps and forearms as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the seated cable row?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the seated cable row?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Lat Pulldown, Bent-Over Row (Barbell), Chin-Up and Conventional Deadlift. All train back first.
Muscle groups
- Back — counts as a full set
Related exercises
Other horizontal pull movements in the catalog:
Guides for Seated Cable Row
Log it in Zyra Workouts
Zyra Workouts logs your sets on the seated cable row, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.