Beginner
Close-grip seated cable row
A steady horizontal pull for the middle of your back, with a narrow V-handle.
- Works
- Mid back, Lats, Biceps
- Equipment
- Cable station
How to do it
- 1Attach a narrow V-handle. Sit with your feet on the platform and knees slightly bent.
- 2Sit tall with your arms straight in front of you, palms facing each other.
- 3Pull the handle to your stomach, keeping your elbows close to your body, and squeeze your shoulder blades together.
- 4Return slowly until your arms are straight again.
Coach's tips
- Don't rock your torso to move the weight.
Cable station taken? Do this instead
Same muscles, different equipment. Closest match first.
- Dumbbell rowRow with a dumbbell and a bench.Dumbbells
- Band rowSame movement with a band.Resistance band
- Inverted rowBodyweight row under a bar.Low bar or sturdy table
- Wide-grip seated cable rowSame machine with a wide bar.Cable station
- Machine seated rowThe row machine with a chest pad.Seated row machine