Videos
Instructions
- Sit on the bench and place your feet firmly on the platform.
- Grab each individual handle with a neutral grip (palms facing each other).
- Keep your back straight, chest lifted and core engaged.
- Pull the handles toward your lower abdomen while retracting your shoulder blades.
- Pause briefly at full contraction, then return slowly to the starting position with control.
Technical Tips
- Avoid rounding your back during the movement.
- Keep elbows close to your body throughout the pull.
- Focus on retracting the shoulder blades at the end of the movement.
- Do not lean excessively backward; maintain a stable torso.
Breathing Tips
- Exhale while pulling the handles toward you.
- Inhale as you return the handles to the starting position.
Medical restrictions
- Lower back pain or injury
- Shoulder impingement syndrome
- Severe biceps tendinopathy
The Seated Cable Row with Close Neutral Grip and Separate Handles is an effective strength training exercise designed to build upper and mid-back musculature. This variation utilizes two independent handles, allowing for a more natural range of motion and reducing joint stress on the wrists and elbows. Ideal for hypertrophy and strength phases, the movement emphasizes the engagement of the latissimus dorsi while supporting shoulder stability through activation of the rhomboids and rear deltoids. The close neutral grip promotes better control and minimizes compensations often seen with wider grips or fixed handle positions. Suitable for intermediate-level trainees, this exercise helps develop better posture, enhances pulling power, and is commonly integrated in bodybuilding, fitness, and general strength routines. When performed correctly, it supports functional movement patterns by improving scapular retraction and spinal alignment. As a cable-based movement, it offers consistent resistance and lower injury risk, making it a versatile option in both machine- and cable-based training setups.
What muscles does the close grip seated cable row work?
The close grip seated cable row primarily targets the back muscles, especially the latissimus dorsi, while also working the rhomboids, rear deltoids, and biceps for secondary support.
Is the seated cable row good for posture improvement?
Yes, the seated cable row can improve posture by strengthening the upper and mid-back muscles responsible for scapular retraction and spinal alignment.
Can I use separate handles instead of a V-bar for cable rows?
Yes, using separate handles allows for a more natural grip and personalized range of motion, potentially reducing joint strain and improving muscle activation.
Is the close grip seated row safe for people with shoulder issues?
The neutral grip with separate handles is often safer for the shoulders, but individuals with shoulder injuries should consult a medical professional before performing this exercise.
How heavy should I go on seated cable rows?
Use a weight that allows you to maintain proper form through all repetitions, typically challenging but controlled, aiming for 8–12 reps for hypertrophy-focused sets.