Seated Cable Row
Upper back LatsBiceps Cable weight × reps
| Primary muscle | Upper back |
|---|---|
| Secondary | Lats, Biceps |
| Equipment | Cable |
| Logged as | weight × reps |
| Default jump | 5 kg |
Cue
Sit tall, pull to the navel, let the blades spread on the way out.
How to progress it in Outrep
Seated Cable Row runs on double progression: climb the rep range at one weight, then add 5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Outrep decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
In these programs
- Upper/Lower 4-day — Upper B
- Push/Pull/Legs 6-day — Pull 2
- Heavy/Light 4-day — Light upperPro
- Upper/Lower 3-day rotation — Upper 3Pro
- Push/Pull 4-day — Pull BPro
- 5-day body part — BackPro
Log it in Outrep
Add Seated Cable Row to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.