Watch this video to master the seated cable row technique with a close grip and activate your back muscles effectively.
How to Do a Seated Machine Cable Row (Close Grip)
Sit upright on the bench. Place your feet on the footrest with your knees bent. Grip the handles with your palms facing each other and push yourself slightly back using your feet, keeping your knees slightly bent.
Pull the handles towards your torso while squeezing your shoulder blades together. Keep your elbows close to your body and your spine upright throughout the movement.
Avoid using momentum, rounding your back, or bending excessively at the waist. Maintain full control over the movement for maximum effectiveness.
What Muscles Does the Seated Cable Row Work?
- ✅ Latissimus Dorsi (large back muscle)
- ✅ Trapezius (upper and mid-back)
- ✅ Biceps (arm flexors)
Secondary activation: rhomboids and rear deltoids contribute to pulling strength and posture.
🔥 Why Add the Seated Cable Row to Your Program?
- Improves upper back thickness and posture
- Enhances pulling strength for compound lifts
- Perfect for building a balanced physique
🌟 Need Help with Your Back Training?
Struggling with posture or pulling exercises? Want to optimize your back and arm gains?
👉 GET ONLINE COACHING!
Work 1:1 with a certified trainer to improve your form and get a custom workout tailored to your goals.
