Cable Seated Supine-Grip Row
Strengthen your back with the Cable Seated Supine-Grip Row. Target your lats and biceps for a stronger, more defined physique.
The Cable Seated Supine-Grip Row is a compound exercise that mainly works the back and traps, with help from the biceps. You'll need: exercise bench or cable handle attachment or cable machine.
Required Equipment
Cable Seated Supine-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii)
Cable Seated Supine-Grip Row Variations and Alternatives
How to do the Cable Seated Supine-Grip Row
Start by sitting on a flat bench positioned in front of a cable machine. The pulley should be set at a low position.
Grab the cable handle with a supine grip (palms facing up) with your hands slightly closer than shoulder-width apart.
Extend your legs in front of you with a slight bend in the knees, placing your feet on the floor or on a platform if available for stability.
Sit up straight with your back slightly arched, shoulders back, and chest out.
Pull the handle towards your abdomen by flexing your elbows and squeezing your shoulder blades together. Keep your wrists straight and elbows close to your sides.
Pause briefly when the handle is close to your body, then slowly extend your arms to return to the starting position. Maintain control and do not allow the weight to pull you forward.
Repeat the movement for the desired number of repetitions and sets.
Ensure to maintain proper form throughout the exercise by avoiding excessive swinging of the torso or using momentum to pull the weight. Keep the movements controlled and focus on engaging the back muscles.
Cable Seated Supine-Grip Row FAQs
What muscles does the Cable Seated Supine-Grip Row work?
The Cable Seated Supine-Grip Row mainly works the back and traps, with help from the biceps. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Cable Seated Supine-Grip Row?
Exercise bench or cable handle attachment or cable machine.
Is the Cable Seated Supine-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Supine-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Supine-Grip Row variations and alternatives?
Similar exercises include the Cable Seated Lat Focused Row, Cable Standing Supinated Face Pull, Cable Reverse-Grip Bent-Over Row and Cable Bent-Over Row.
Training calculators
Work out the numbers behind your training before your next session.