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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Seated Cable Row to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
3
cal/min light
5
cal/min moderate
7
cal/min vigorous
More rear delt emphasis
Unilateral work
Higher pull targets rear delts
Yes. Seated Cable Row burns approximately 5 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include rounding back during pull and leaning too far back. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Wide-Grip Row, Single-Arm Cable Row, Face Pull Grip. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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