Seated Row – Lat Bar

Learn how to do Seated Row – Lat Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms CableLat Bar

Seated Row – Lat Bar is a Cable/Lat Bar exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Seated Row – Lat Bar

How to perform this exercise correctly

1 - Sit down in position, properly place your feet on the platforms.

2 - Lean forward, slightly arching your back and pushing your chest out.

3 - Grab the bar. Your arms are fully extended.

Nice, you're in the starting position

4 - While staying in the starting position, pull toward your chest until it makes contact with your abs. At this point, squeeze your lats.


Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Row – Lat Bar

Type
Cable exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Seated Row – Lat Bar

What muscles does Seated Row – Lat Bar work?

Seated Row – Lat Bar primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Seated Row – Lat Bar correctly?

How to perform this exercise correctly 1 - Sit down in position, properly place your feet on the platforms. 2 - Lean forward, slightly arching your b

Is Seated Row – Lat Bar good for beginners?

Seated Row – Lat Bar has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Row – Lat Bar?

Seated Row – Lat Bar requires: Cable, Lat Bar.

What are the benefits of Seated Row – Lat Bar?

Seated Row – Lat Bar strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Cable, Lat Bar. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Row – Lat Bar?

Similar exercises to Seated Row – Lat Bar include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Row – Lat Bar better than Barbell Bent Over Row?

Both Seated Row – Lat Bar and Barbell Bent Over Row target the Lats. Seated Row – Lat Bar uses Cable, Lat Bar, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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