Cable Seated Supine Grip Row

Muscles worked

Setup

1. Position a flat bench in front of a low cable pulley and attach a straight bar or EZ-curl bar.
2. Sit on the bench with your feet firmly braced against the footrests, keeping a slight bend in your knees to protect the lower back.
3. Grasp the bar with a shoulder-width supinated (underhand) grip, palms facing upward.
4. Sit upright with a neutral spine, chest out, and arms fully extended toward the pulley.

How to do it

1. Exhale as you pull the bar toward your lower abdomen by driving your elbows straight back behind your torso.
2. Keep your elbows tucked close to your ribs throughout the movement to maximize lat and bicep engagement.
3. Squeeze your shoulder blades together forcefully at the peak of the contraction.
4. Inhale as you slowly return the bar to the starting position, maintaining a controlled 2-3 second tempo on the return.

Form checklist

• Keep your torso stationary; do not lean back or use momentum to swing the weight.
• Maintain a 'proud chest' throughout the movement to prevent the shoulders from rounding forward.
• Ensure your wrists remain neutral and do not curl them excessively toward your forearms.
• Keep your shoulders depressed (down away from your ears) to avoid over-taxing the upper traps.

Pro tips

• Focus on the 'elbow drive'—imagine pulling through your elbows rather than pulling with your hands to better isolate the back muscles.
• At the end of the eccentric phase, allow your shoulder blades to protract slightly to feel a deep stretch in the lats before starting the next rep.

Make it harder

• Add a 2-second isometric pause at the point of peak contraction against your abdomen.
• Perform the eccentric (lowering) phase over a 4-5 second count to increase time under tension.

Frequently asked

What muscles does the cable seated supine grip row work?

The cable seated supine grip row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable seated supine grip row?

The cable seated supine grip row uses cable.

Is the cable seated supine grip row good for beginners?

Yes. The cable seated supine grip row is a beginner-friendly movement and a strong foundation to build on.

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