Close Grip Seated Cable Row

Attach a close-grip V-handle (neutral grip) to a seated cable row station. Set the weight you can control without rocking your torso. Place your feet on the platforms, sit tall, and make sure the cable has tension at the start position.

Grip the handle with palms facing each other. Sit upright with a neutral spine, chest up, and core braced. Let your arms extend forward so you feel a stretch through your lats and mid-back while keeping shoulders down and back (not shrugged). Knees are slightly bent. Your torso should be mostly vertical (or a slight forward hinge at the hips), ready to stay stable throughout the set.

Inhale and brace. Begin the pull by drawing your shoulder blades back and down, then drive your elbows back close to your sides. Pull the handle toward your lower ribs/upper abdomen, keeping the handle close to your body. Pause briefly and squeeze your back at the end range without leaning far back. Exhale near the squeeze. Slowly return the handle forward under control, allowing your shoulder blades to protract naturally while keeping your spine neutral and posture tall. Repeat for the desired reps with smooth, controlled tempo.

• Think “shoulders down, elbows back”—lead with elbows, not hands.
• Keep your torso stable; if you’re rocking, the weight is too heavy.
• Aim the handle to lower ribs/upper abs for a strong lat and mid-back hit.
• Control the return (2–3 seconds) to get a quality stretch and better back activation.
• If biceps dominate, lighten the load and focus on pulling your elbows back while keeping wrists neutral.

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