Cable Seated Supine-Grip Row
Cable Seated Supine-Grip Row Exercise Description
The Cable Seated Supine-grip Row is a horizontal pulling exercise performed on a low cable with an underhand (supinated) grip. It primarily targets the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids and biceps. The supinated grip encourages elbows to track close to the torso and can increase contribution from the elbow flexors while maintaining shoulder external rotation. Performed with a neutral spine and controlled scapular motion, it trains scapular retraction and depression—key elements of strong, efficient pulling mechanics. Keep the trunk stable, move through the shoulders and elbows, and control the cable on both the pull and the return to emphasize back musculature while minimizing momentum. This variation is adaptable to most cable stations using a straight or EZ-bar attachment.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Rectus Abdominis, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Seated Supine-Grip Row Exercise
‘- Attach a straight or EZ-bar to a low cable. Sit tall with feet on the footplate, knees slightly bent.
– Grasp the bar with an underhand, shoulder-width grip. Brace your core; keep a neutral spine and head.
– Set your shoulders down and back (depress and retract slightly). Chest tall, ribs stacked—not flared.
– Start with arms extended and shoulder blades gently protracted without rounding your low back.
– Initiate the pull by drawing your shoulder blades back and down, then drive elbows straight behind you.
– Keep elbows close to your sides; avoid flaring. Wrists stay neutral—no curling or excessive extension.
– Pull the bar toward your lower ribs/upper abdomen without leaning back or shrugging.
– Stop when elbows pass the torso slightly while maintaining neutral spine and shoulder position.
– Control the return: extend the elbows and allow the shoulder blades to glide forward under control.
– Maintain steady torso position throughout; use the hips and spine only to hold posture—not to generate momentum.
– Common faults to avoid: rounded lumbar spine, craned neck, shrugging, elbow flare, and hyperextending at the finish.
Cable Seated Supine-Grip Row Tips
‘- Sit tall with feet on the footplate and knees slightly bent before you start.
– Use an underhand, shoulder-width grip on the bar.
– Brace your core and keep a neutral spine and head position throughout the set.
– Set your shoulders down and back with a tall chest and ribs stacked—not flared.
– Begin with arms extended and shoulder blades gently protracted without rounding your low back.
– Initiate the row by drawing your shoulder blades back and down before driving the elbows.
– Drive your elbows straight behind you, keeping them close to your sides and avoiding elbow flare.
– Keep wrists neutral—avoid curling the wrists or excessive extension as you pull.
– Pull the bar toward your lower ribs/upper abdomen without leaning back or shrugging.
– Stop when your elbows pass the torso slightly while maintaining neutral spine and shoulder position.
– Control the return, extending the elbows and letting the shoulder blades glide forward under control.
– Maintain a steady torso and use your hips and spine only to hold posture, not to generate momentum.
– Avoid common faults: rounded lumbar spine, craned neck, shrugging, elbow flare, and hyperextending at the finish.
Cable Seated Supine-Grip Row Beginner Introduction
The Cable Seated Supine-grip Row is a cable-based pulling movement performed while seated, using a straight or EZ-bar on a low pulley. With an underhand grip, it places strong emphasis on the lats, mid and lower traps, and upper back, with extra help from the rear shoulders and biceps. This hand position naturally keeps the arms close to the sides and often increases involvement of the muscles that bend the elbow, while placing the shoulders in a joint-friendly alignment.
Throughout the motion, the effort centers on a steady torso and deliberate movement at the shoulders and elbows. The back stays in its natural curve as the bar travels in and out, and the shoulder blades glide smoothly along the ribcage—drawing in toward the spine, then easing forward again under control. This creates a rowing pattern that highlights the back muscles rather than momentum, making the exercise a solid choice for building stronger pulling mechanics on most cable stations.