Cable Seated Supine-Grip Row
Cable Seated Supine-Grip Row Exercise Description
The cable seated supine-grip row is a horizontal pulling exercise targeting the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoids and elbow flexors (biceps brachii, brachialis, brachioradialis). Using a supinated (palms-up) grip places the elbows close to the torso and typically increases elbow flexor involvement while maintaining a strong shoulder adduction/extension focus. The cable provides continuous resistance through the range of motion, encouraging controlled scapular retraction and depression without excessive torso movement. Maintain a neutral spine with a tall chest to load the back rather than the lower back or hip hinge. Performed correctly, this movement reinforces precise scapular control, smooth elbow drive, and a stable trunk.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated Supine-Grip Row Exercise
‘- Set the seat so the cable is level with your mid‑torso; place feet on the platform with knees slightly bent.
– Grasp a straight bar or suitable handle with a shoulder‑width supinated grip (palms up), wrists neutral.
– Sit tall on your sit bones; brace lightly; maintain a neutral spine and head in line with the torso.
– Let the shoulders protract slightly to start without rounding the lower back; avoid shrugging.
– Initiate by drawing the shoulder blades down and back, then pull the handle toward the lower ribs/upper abdomen.
– Keep elbows close to your sides, forearms roughly vertical, and ribs stacked—do not lean back to finish the pull.
– Stop when elbows pass the torso slightly; maintain space between shoulders and ears.
– Control the return: allow the arms to straighten and the shoulder blades to protract without spinal flexion.
– Keep the wrists aligned with the forearms; do not curl the wrists or “break” them.
– Move smoothly; avoid jerking the weight or letting the stack slam.
Cable Seated Supine-Grip Row Tips
‘- Set the seat so the cable lines up with your mid‑torso before you start rowing.
– Place your feet firmly on the platform with knees slightly bent to establish a stable base.
– Use a shoulder‑width supinated (palms‑up) grip and keep your wrists neutral.
– Sit tall on your sit bones with a light brace, keeping a neutral spine and your head in line with your torso.
– Allow a small amount of shoulder protraction at the start without rounding your lower back, and avoid shrugging.
– Begin the pull by drawing your shoulder blades down and back before driving the elbows.
– Pull the handle toward your lower ribs/upper abdomen with elbows close to your sides and forearms roughly vertical.
– Keep your ribs stacked and avoid leaning back to finish the pull.
– Stop the row when your elbows pass the torso slightly, keeping space between your shoulders and ears.
– Control the return by straightening your arms and allowing the shoulder blades to protract without spinal flexion.
– Maintain wrist alignment with your forearms; do not curl or “break” the wrists.
– Move smoothly through each rep, avoiding jerking the weight or letting the stack slam.
Cable Seated Supine-Grip Row Beginner Introduction
The cable seated supine-grip row is a cable-machine pulling variation that emphasizes the upper and middle back while also engaging the shoulders and arms. With the palms facing up on a straight bar or similar handle, the upper arms stay tucked near the sides, which typically brings the biceps and forearms into greater play alongside the larger back muscles. Because the resistance comes from a cable, tension stays fairly constant as the handle moves toward and away from the body, encouraging a smooth, consistent pull.
This movement centers on strong posture and controlled motion rather than swinging or using momentum. The spine remains in a natural position with the chest gently lifted, while the action is driven by the shoulder blades sliding down and toward each other as the elbows travel back. The torso stays relatively still as the weight moves, and the return phase is steady, with the arms lengthening and the shoulders reaching forward in a measured way. Overall, the exercise highlights deliberate back engagement, clean elbow travel, and a solid, braced midsection.