Close Grip Seated Cable Row


Gym Equipment Needed

Musle Group



Adjust the cable machine to an appropriate weight. Attach a close grip handle to the cable.

Starting Position

Sit on the machine with your feet firmly planted on the footrests or the floor. Grasp the handle with a close grip, palms facing each other. Maintain a straight back and engage your core muscles.


Initiate the movement by retracting your shoulder blades and pulling the handle toward your abdomen, keeping your elbows close to your body. Squeeze your back muscles at the peak of the movement.
Slowly extend your arms forward, maintaining control, until they are fully extended. Avoid rounding your back or using excessive momentum during the exercise.

Close Grip Seated Cable Row focuses on
upper and middle back muscles

Tips on doing this exercise

To maximize your Close Grip Seated Cable Row exercise and achieve optimal results, consider the following tips:

  1. exercise's concentric phase (contraction)
  2. Maintain a slow and controlled movement throughout the exercise to engage the target muscles effectively and reduce the risk of injury.
  3. Aim for a full range of motion, fully extending your arms at the starting position and pulling the handle toward your abdomen at the peak of the movement.
  4. Focus on the targeted muscles, particularly your back and arms, to establish a strong mind-muscle connection and enhance muscle activation.
  5. Inhale during the eccentric phase (extension) and exhale during the concentric phase (contraction) of the exercise.
  6. Gradually increase the weight or resistance as your strength improves, challenging your muscles and promoting growth.

Common Mistakes
Recommended Ranges
  1. Begin with 3-4 sets of 8-12 repetitions to build strength and endurance. Adjust the weight accordingly to reach muscle fatigue during the last few reps.
  2. Perform the Close Grip Seated Cable Row 1-2 times per week, allowing sufficient recovery between sessions.
  3. Combine the Close Grip Seated Cable Row with other back exercises, such as lat pulldowns, bent-over rows, or pull-ups, to create a well-rounded back workout routine.

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