Cable Seated Supine-grip Row

Cable Seated Supine-grip Row

The Cable Seated Supine-grip Row is a fantastic exercise that targets your back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It is a compound movement that also engages your biceps and forearms, giving you a complete upper body workout. This exercise is usually performed using a cable machine, where you sit on a bench or chair and grasp the cable handles with an underhand grip. During the Cable Seated Supine-grip Row, it's crucial to maintain proper form and control throughout the movement. This includes keeping your back straight, shoulders down and back, and core engaged. As you pull the handles towards your body, focus on squeezing your shoulder blades together to fully activate your back muscles. This exercise allows for a greater range of motion compared to some other rowing variations, making it highly effective for building upper body strength and improving posture. Incorporating the Cable Seated Supine-grip Row into your routine can yield several benefits. Not only will it help strengthen your back and improve your posture, but it can also enhance your performance in other exercises like deadlifts and pull-ups. Additionally, this exercise promotes balance and stability in your upper body, reducing the risk of injuries while engaging in other physical activities. Remember, always start with a weight that allows you to maintain proper form and gradually increase the resistance as you get stronger. If you're new to this exercise, it's advisable to seek guidance from a qualified fitness professional to ensure you're performing it correctly and safely. Happy rowing!


  • Sit down on a bench in front of a cable machine with your feet flat on the floor and your knees slightly bent.
  • Place a straight bar attachment to the low pulley of the machine, and grab it with an overhand grip, with your palms facing down and your hands shoulder-width apart.
  • Lean back slightly, keeping your back straight and your chest up.
  • Extend your arms fully in front of you, with a slight bend in your elbows.
  • Keep your core engaged as you start the movement by pulling your elbows back, squeezing your shoulder blades together.
  • Continue pulling until your hands are at the sides of your lower chest, and your torso is upright.
  • Pause for a moment and then slowly return to the starting position, extending your arms fully.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the movement to maximize engagement of the back muscles.
  • Engage your core to create stability and prevent excessive movement of the torso.
  • Focus on pulling the handles towards your midsection, squeezing your shoulder blades together.
  • Control the descent of the handles to fully lengthen the back muscles and enhance the eccentric contraction.
  • Ensure your shoulders are relaxed and not elevated during the movement.
  • Gradually increase the resistance to maintain progressive overload and stimulate muscle growth.
  • Incorporate variations such as an overhand grip or underhand grip to target different areas of the back.
  • Combine the cable seated supine-grip row with other exercises to create a well-rounded upper body workout.
  • Properly warm up before starting the exercise to prepare your muscles and prevent injuries.
  • Listen to your body and rest when needed to allow for proper recovery and muscle adaptation.


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