Back Workouts for Women

The Seated Cable Row

Learn how to strengthen your back with the one-arm seated cable row.

Get access to everything we publish when you sign up for Outside+.

Target Muscles: latissimus dorsi, trapezius, rhomboids, quadriceps, core


Set Up: Sit at a cable rowing station. Lean forward from your hips to grab the handle with one hand. Lean back to bring your torso to the upright position.

Action: Exhale as you pull the handle toward the side of your rib cage; focus on using your back muscles instead of your arms to complete the motion. Hold for one count, then inhale and slowly extend your arm. Do three sets of 15 reps on each arm as part of your overall back routine.

Tip: Don’t lean forward as you extend your arms or backward as you pull – keep your torso as vertical as possible.