Close-Grip Seated Cable Row
Close-grip handle pulls toward lower abdomen while seated
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Row · Seated
- Tracks
- Weight & Reps
Works
Back Lats Rhomboids Biceps Forearms Lower Back Rear Delts Traps Shoulders
How to do it
- Sit on the bench with your feet flat against the footplates.
- Grasp the close-grip handle with both hands and keep arms extended.
- Pull the handle toward your lower abdomen while squeezing shoulder blades together.
- Pause briefly when the handle touches your torso.
- Slowly return the weight to the starting position with control.
Common mistakes
- Using momentum by rocking the torso excessively.
- Rounding the lower back under load.
- Pulling the handle too high toward the chest.
- Failing to fully extend arms at the start.
Safety
Do not round the lower back significantly to avoid disc strain.
Return the weight stack fully before releasing the handle or standing up.
Tips
- Keep your chest up and spine neutral throughout the movement.
- Initiate the pull by driving elbows back, not by bending arms.
- Avoid shrugging shoulders toward ears during the contraction.
Details
- Base movement
- Row
- Handle
- V-bar
- Arms
- Both
- Grip width
- Close
- Body position
- Seated
- Facing
- Facing the anchor
- Pulley height
- Middle
