Cable Seated Neutral-Grip Row
Strengthen your back with the Cable Machine Seated Row! A great exercise for building a strong, sculpted back.
The Cable Seated Neutral-Grip Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: exercise bench, row handle and cable machine.
Required Equipment
Cable Seated Neutral-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Seated Neutral-Grip Row Variations and Alternatives
How to do the Cable Seated Neutral-Grip Row
Set up the cable machine with the seated row attachment and select the desired weight.
Sit down on the bench with your knees slightly bent and your feet placed firmly on the machine's footholds.
Keep your back straight, chest up, and shoulders back. Grasp the row attachment with both hands using an overhand grip.
Pull the handles toward your lower abdomen while keeping your elbows close to your sides.
Squeeze your shoulder blades together at the end of the movement while keeping your torso stationary.
Slowly extend your arms back to the starting position, controlling the weight through the negative movement.
Repeat the movement for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise, to target the appropriate muscle groups effectively and prevent injury. Adjust the weight according to your fitness level.
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Cable Seated Neutral-Grip Row FAQs
What muscles does the Cable Seated Neutral-Grip Row work?
The Cable Seated Neutral-Grip Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Neutral-Grip Row?
Exercise bench, row handle and cable machine.
Is the Cable Seated Neutral-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 Neutral-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Neutral-Grip Row variations and alternatives?
Similar exercises include the Cable Seated Lat Focused Row, Cable Bent-Over Row, Cable Seated Decline Wide-Grip Row and Cable Elevated Row.
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