Uploaded January 2026 | Updated September 2026, 2 weeks ago

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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 💬