Cable Seated Supine-grip Row

The Cable Seated Supine-grip Row is an excellent exercise that targets the muscles of the upper back, including the rhomboids, traps, and rear delts. It is performed using a cable machine, which provides constant tension throughout the entire range of motion, making it highly effective for building strength and muscle in the back. To perform this exercise, you would start by sitting upright on a bench or stability ball facing a cable machine. Grasp the attachment with a supine grip, which means your palms are facing up. Keep your arms fully extended in front of you, ensuring a slight bend in your elbows to prevent joint stress. As you initiate the movement, retract your scapulae (squeeze your shoulder blades together) and pull the attachment towards your waist while keeping your core engaged and back straight. Focus on using your back muscles to drive the movement, avoiding excessive momentum or relying on your arms to do the work. At the peak of the contraction, squeeze your shoulder blades together, feeling the tension in your upper back. Slowly return to the starting position, maintaining control throughout the entire movement. Remember to breathe consistently and not hold your breath. The Cable Seated Supine-grip Row is a versatile exercise that can be modified by adjusting the weight and attachment used. It is ideal for anyone looking to develop a strong, muscular back and enhance posture. Incorporate this exercise into your workout routine to improve upper body strength and overall fitness level.

Instructions

• Sit down on the cable row machine with your feet securely placed on the footrest.
• Grab the handles with an underhand grip (supine grip) with your palms facing up.
• Pull your shoulders back and keep your back straight throughout the movement.
• Exhale and slowly retract your shoulder blades while pulling the handles towards your torso. Keep your elbows close to your body.
• Squeeze your back muscles at the peak contraction and hold for a brief moment.
• Inhale and slowly extend your arms forward to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper form throughout the exercise to avoid strain or injury.
• Engage your core muscles to stabilize your body.
• Focus on pulling the weight towards your lower chest, not your neck or shoulders.
• Exhale as you pull the cable towards your body and inhale as you return to the starting position.
• Start with lighter weights and gradually increase the resistance as you get stronger.
• Avoid using momentum to pull the weight; instead, rely on controlled and deliberate movements.
• Ensure that your back remains straight and your shoulders are relaxed.
• Avoid rounding your shoulders or arching your lower back.
• If you feel any discomfort or pain, stop the exercise and consult with a fitness professional.
• Maintain a steady and controlled pace throughout the entire range of motion.