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Instructions
- Sit on the bench and place your feet securely on the footrests.
- Grab the straight bar with an underhand (supinated) grip, hands shoulder-width apart.
- Maintain a straight back and slight bend in your knees.
- Pull the bar towards your lower abdomen while squeezing your shoulder blades together.
- Slowly return to the starting position in a controlled manner.
Technical Tips
- Avoid rounding your back throughout the movement.
- Keep elbows close to your body during the pull.
- Focus on contracting the lats and upper back at peak contraction.
Breathing Tips
- Inhale as you extend your arms forward.
- Exhale as you pull the bar towards your torso.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Elbow tendinitis
The Seated Cable Row - Supinated Grip is an effective upper-body pulling exercise that targets the back and biceps. This variation uses a supinated (underhand) grip to place greater emphasis on the biceps while maintaining strong activation of the latissimus dorsi and rhomboids. Ideal for intermediate lifters, this movement enhances pulling strength, posture, and overall back development. The fixed seated position and use of a cable machine provide consistent tension throughout the range of motion, making it a controlled and joint-friendly option. It is a staple in bodybuilding, fitness, and strength training routines to build thickness and definition in the upper and mid-back while supporting arm hypertrophy. Incorporating this exercise into your regimen helps improve upper-body pulling capacity, beneficial for both aesthetic and functional performance.
What muscles do I work with a supinated seated cable row?
The supinated seated cable row primarily targets the back and biceps, specifically the lats, rhomboids, and biceps brachii.
Is the supinated grip better for biceps activation during rows?
Yes, the supinated grip increases biceps activation during rows by positioning the wrists to engage the biceps more directly.
Can beginners do the seated cable row with supinated grip?
While possible, it's better suited for intermediate users due to the technical form and coordination required to avoid back strain.
How does the supinated grip affect my back muscles in seated rows?
The supinated grip allows a closer elbow position, which can increase activation of the lower lats and mid-back muscles like rhomboids.
What equipment do I need for a supinated seated cable row?
You need a cable machine with a low pulley setup and a straight or angled bar for the supinated grip.