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Instructions
- Sit down on the bench and place your feet firmly on the foot platform.
- Grab the close-grip handle attached to the low pulley with both hands.
- Maintain a neutral spine, keeping your chest up and shoulders back.
- Pull the handle towards your torso, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid leaning back excessively during the pull.
- Focus on using your back muscles rather than your arms.
- Keep your elbows close to your body throughout the movement.
- Maintain controlled movement both up and down.
Breathing Tips
- Inhale as you return the handle to the starting position.
- Exhale as you pull the handle towards your torso.
Medical restrictions
- Avoid if you have lower back pain or disc herniation.
- Consult a physician if recovering from shoulder injuries.
The Close-Grip Seated Cable Row is a compound strength training exercise that primarily targets the muscles of the back. This movement is performed on a seated cable row machine using a close-grip handle, which emphasizes the engagement of the mid-back and lats while also activating the biceps and forearms. It is commonly included in bodybuilding and fitness routines to develop back thickness and improve posture. The seated position and guided cable resistance offer controlled motion, making it a suitable choice for intermediate users seeking back development and improved muscular coordination. When executed with proper form, it helps in building a balanced and strong upper body.
What muscles do close-grip seated cable rows work?
Close-grip seated cable rows primarily work the back muscles, including the lats and rhomboids, and secondarily engage the biceps and forearms.
Is the close-grip seated row good for posture?
Yes, this exercise strengthens the mid-back muscles which are essential for maintaining good posture and counteracting forward shoulder rounding.
How should I grip the handle for a close-grip cable row?
Use a neutral grip with palms facing each other on a V-handle or close-grip attachment to maximize back engagement.
Can beginners do close-grip seated cable rows?
While generally suitable for intermediate users, beginners can perform it with light resistance and proper form under supervision.
Should I lean back during seated cable rows?
No, maintain an upright torso and avoid excessive backward lean to prevent lower back strain and maintain effective muscle targeting.