Videos
Instructions
- Sit down on the machine with your feet securely placed on the platform.
- Grab the straight bar with an overhand (pronated) grip, hands shoulder-width apart.
- Keep your chest up and spine neutral as you extend your arms forward.
- Pull the bar toward your abdomen while squeezing your shoulder blades together.
- Pause briefly at the peak contraction, then slowly return to the start position.
Technical Tips
- Avoid leaning too far backward or forward during the movement.
- Keep elbows close to your body throughout the row.
- Control the eccentric phase for maximum muscle engagement.
Breathing Tips
- Inhale as you extend your arms forward.
- Exhale as you pull the bar toward your torso.
Medical restrictions
- Avoid if experiencing acute lower back pain or disc herniation.
- Use caution with shoulder impingement or rotator cuff injuries.
The Seated Cable Row with Overhand Bar Grip is a foundational back-strengthening exercise that targets the upper and mid-back muscles with an emphasis on posture and shoulder alignment. Performed using a cable machine and a straight bar with a pronated (overhand) grip, this variation increases activation of the rhomboids, rear deltoids, and trapezius muscles compared to neutral or supinated grips. This exercise is especially beneficial for improving scapular retraction, enhancing overall back thickness, and reinforcing proper posture mechanics. Its seated position provides stability and makes it accessible to beginners while still offering progression opportunities for intermediate lifters. With controlled execution and appropriate load, the overhand seated row supports muscle symmetry and balance in back training programs, making it a staple for bodybuilding and general fitness routines alike.
What muscles do seated cable rows with an overhand grip target?
Seated cable rows with an overhand grip primarily target the back muscles, including the lats, rhomboids, and traps, while also engaging the rear deltoids and biceps for assistance.
Is an overhand grip better than a neutral grip for cable rows?
An overhand grip emphasizes the upper back and rear delts more than a neutral grip, which tends to involve the lats and biceps more directly; both variations are useful for complete back development.
Can beginners perform the seated cable row with an overhand grip?
Yes, beginners can perform the seated cable row with an overhand grip as it provides a stable setup and helps develop foundational back strength with controlled movement.
Should I lean back during seated cable rows?
No, avoid excessive leaning; maintain an upright torso with a slight hinge from the hips to ensure proper form and avoid placing unnecessary strain on the lower back.
How should I breathe during the seated cable row?
Inhale while extending your arms forward and exhale as you pull the bar toward your body, maintaining a steady rhythm throughout the exercise.