Cable Standing Close Grip Row

Muscles worked

Setup

1. Attach a V-bar or close-grip handle to the cable pulley set at mid-chest height.
2. Stand with feet shoulder-width apart, knees slightly bent, and grasp the handle with a neutral grip (palms facing each other).
3. Step back until the weight stack rises and your arms are fully extended with tension on the cable.
4. Brace your core and pull your shoulders back and down to set a neutral spine.

How to do it

1. Exhale as you pull the handle toward your midsection by driving your elbows straight back.
2. Squeeze your shoulder blades together forcefully at the peak of the contraction, keeping your chest proud.
3. Inhale as you slowly return the handle to the starting position, resisting the pull of the cable to maintain control.
4. Maintain a controlled tempo, focusing on a 2-second pull and a 2-second return.

Form checklist

• Keep your torso stationary; do not use momentum or lean back to pull the weight.
• Ensure your elbows stay tucked close to your ribcage throughout the movement.
• Avoid shrugging your shoulders toward your ears; keep the upper traps relaxed.
• Maintain a slight bend in the knees to stabilize the lower back.

Pro tips

• Focus on the 'elbow drive'—imagine you are trying to hit a wall behind you with your elbows to better engage the lats and mid-back.
• Initiate the movement by retracting the scapula (shoulder blades) before the arms start to bend to ensure the back muscles do the work.
• Think about pulling the handle 'through' your body rather than just to your chest.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction to maximize muscle fiber recruitment.
• Perform the exercise in a staggered stance (one foot forward) to further challenge core anti-rotation and stability.

Frequently asked

What muscles does the cable standing close grip row work?

The cable standing close grip row primarily targets the lats and rhomboids, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the cable standing close grip row?

The cable standing close grip row uses cable.

Is the cable standing close grip row good for beginners?

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

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