Seated Cable Row - Bar Grip
Trains the upper back. You need a machine. 3 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Cable Row - Bar Grip
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×10–12the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Back | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Pull | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Cable Row - Bar Grip progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Seated Cable Row - Bar Grip trains
Technique
How to do the Seated Cable Row - Bar Grip
- Sit on the seated pulldown machine with your feet flat on the floor. Attach a straight bar to the middle pulley and grasp the bar with both hands using a supine grip (palms facing up), hands shoulder-width apart.
- Sit upright with your back straight and arms fully extended towards the machine.
- Pull the bar towards your lower abdomen by bending your elbows and bringing them back, keeping your upper arms close to your body.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you pull the bar towards your body and inhale as you extend it back.
- Avoid rounding your back; keep your chest lifted throughout the exercise.
- Focus on squeezing your shoulder blades together at the end of the movement.
Substitutes
Swap Seated Cable Row - Bar Grip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Cable Row - Bar Grip for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.