Cable Close-Grip Seated Row
oec:cable-close-grip-seated-row
A seated horizontal cable pull using a narrow attachment to develop the latissimus dorsi, rhomboids, and mid-back.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Close-Grip Seated Cable Row, Long Pulley Row, V-Bar Seated Cable Row, Seated Cable Row, Long-Pulley, Narrow, Seated V-Grip Row
How to do it
Setup
- Attach a close-grip V-handle to the low pulley of a seated cable row station.
- Sit on the bench with your feet firmly planted on the footrests and knees slightly bent.
- Grasp the handles with a neutral grip and push back until your torso is upright with your arms fully extended.
Movement
- Initiate the pull by retracting your shoulder blades and driving your elbows straight back tight to your torso.
- Continue pulling until the handle reaches your lower abdomen.
- Pause briefly at peak contraction while keeping your chest tall.
- Reverse the movement with control, allowing your arms to straighten and scapulae to protract without rounding your lower back.
Breathing
Inhale as you extend your arms forward; exhale as you pull the handle into your abdomen.
Cues
- Drive the elbows back.
- Chest tall, shoulders down.
- Do not swing your torso.
Common faults
- Excessive torso swing using momentum to pull the weight.
- Keep your torso stationary with a slight natural forward-and-back hinge limited to the hips.
- Shrugging the shoulders upward during the pull.
- Depress your shoulder blades and focus on pulling the elbows down and back.
- Rounding the lumbar spine under load.
- Maintain neutral spine alignment and brace your core throughout the movement.
Safety
- Keep a slight bend in your knees to protect your lower back and hamstrings.
Muscles
Joints
- Shoulder: Extension
- Shoulder blade: Retraction, Depression
- Elbow: Flexion
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal pull, Pull
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine or Selectorized machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Seated Row
- substitute for Machine Close-Grip Row
- substitute for Machine Seated Row
- progression of Resistance Band Seated Row
Sources
- wger: Long-Pulley, Narrow, by wger.de (CC-BY-SA-3.0)
- wger: Seated V-Grip Row, by amaesc (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.