Cable Close Grip Seated Row
CableStrength
The Cable Close Grip Seated Row is a strength exercise performed on a cable machine where you sit with knees slightly bent, grasp a close-grip handle, and pull it toward your mid-torso while keeping elbows tucked. Its primary purpose is to build shoulder strength and stability through a controlled rowing motion that emphasizes the rear deltoids and traps. It secondarily targets the back muscles like lats and rhomboids, benefiting athletes, bodybuilders, and anyone improving upper body pulling power and posture.
How to Perform Cable Close Grip Seated Row
- 1Sit on the cable machine seat with your feet braced against the foot pads and knees slightly bent.
- 2Grasp the close-grip handle with palms facing each other, hands about shoulder-width apart, and arms fully extended.
- 3Keep your torso upright, core engaged, and shoulders relaxed away from your ears—lean back slightly from the hips if needed for tension.
- 4Exhale as you pull the handle toward your lower chest, squeezing your shoulder blades together and driving elbows back close to your body.
- 5Pause briefly at peak contraction, feeling the squeeze in your mid-back and rear shoulders.
- 6Inhale as you slowly extend your arms to return to the starting position, maintaining control without locking elbows.
- 7Repeat for desired reps, keeping movement smooth and continuous.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back or using momentum. Keep elbows tucked to target rear delts and rhomboids effectively. Common mistakes: shrugging shoulders or pulling with arms only instead of scapular retraction.
