Seated Cable Row: Lats or Rear Delts? @MuscleandMotion

Uploaded June 2026 | Updated September 2026, 2 weeks ago

The seated cable row is a versatile exercise that can target different muscles depending on how you position your elbows.

🅰️ Elbows close to your sides keep the movement in shoulder extension and place the focus on the lats.

🅱️ Elbows moving outward shift the movement toward horizontal abduction and increase the involvement of the rear delts.

Both variations are correct. It all depends on which muscle group you want to emphasize.

Which variation do you usually choose, lats or rear delts? Tell us in the comments 💬

$FRACTIONAL SETS 🤯 Are you actually counting your sets correctly? You log your chest sets during the bench press, but what about your triceps? A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing. This is where the concept of Fractional Sets becomes important, as described in the paper: 👉 Direct set = an exercise that directly targets the muscle 👉 Fractional set = indirect work from a compound lift (approximately half a set) This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results. What the researchers recommend: 💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets. ⚡For strength, about two direct sets per session appear sufficient before benefits begin to diminish. 🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work. Start programming your training with confidence using Muscle and Motion Strength Training. Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! #muscleandmotion #anatomy #strengthtraining #personaltrainer$

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$FRACTIONAL SETS 🤯 Are you actually counting your sets correctly? You log your chest sets during the bench press, but what about your triceps? A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing. This is where the concept of Fractional Sets becomes important, as described in the paper: 👉 Direct set = an exercise that directly targets the muscle 👉 Fractional set = indirect work from a compound lift (approximately half a set) This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results. What the researchers recommend: 💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets. ⚡ For strength, about two direct sets per session appear sufficient before benefits begin to diminish. 🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work. Start programming your training with confidence using Muscle & Motion Strength Training. Link in bio🔗$

🏋️‍♂️💪 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀 𝘃𝘀. 𝗣𝘂𝘀𝗵-𝘂𝗽𝘀: Which is better for muscle hypertrophy and strength gain? 🤔

Muscle & Motion |

Seated Cable Row: Lats or Rear Delts?