Cable Seated Supine grip Row
Master the Cable Seated Supine Grip Row to build a strong, thick back and powerful biceps. This exercise targets your lats and middle back effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
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Variations of Cable Seated Supine grip Row
Description
A strength training exercise where the individual pulls a weight towards them while keeping their back straight.
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How to do Cable Seated Supine grip Row
- 01Setup
Adjust the seat and foot platform so your knees are slightly bent and you can comfortably reach the handle with a supine (underhand) grip.
- 02Setup
Grasp the V-bar or straight bar with a supine grip, hands shoulder-width apart, and lean forward slightly to fully stretch your lats. Ensure your chest is up and shoulders are down.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows back and down towards your hips, squeezing your shoulder blades together.
- 04
Pull the handle towards your lower abdomen, maintaining an upright torso and keeping your chest proud. Exhale as you pull.
- 05
Slowly extend your arms, controlling the weight as it returns to the starting position, allowing your shoulder blades to protract and your lats to stretch fully. Inhale during this eccentric phase.
Tips
- Focus on initiating the pull with your back muscles, specifically squeezing your shoulder blades together, rather than just pulling with your biceps.
- Maintain a slight lean in your torso throughout the movement; avoid excessive rocking back and forth to prevent momentum from taking over.
- Keep your elbows close to your body and drive them downwards and backwards to maximize lat engagement with the supine grip.
- Control the eccentric phase (returning the weight) to enhance muscle growth and improve mind-muscle connection.
Common mistakes
- Using too much momentum: Avoid rocking your torso excessively back and forth; instead, maintain a stable core and pull primarily with your back muscles.
- Shrugging shoulders: Prevent your shoulders from elevating towards your ears during the pull; keep them depressed and retracted to properly engage your lats.
- Pulling with biceps only: Do not let your biceps do all the work; focus on squeezing your shoulder blades together and driving your elbows back to engage your larger back muscles.
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Get Ellim — FreeQuestions
Is Cable Seated Supine grip Row good for beginners?
Cable Seated Supine grip Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Seated Supine grip Row?
You need Cable to perform Cable Seated Supine grip Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Seated Supine grip Row?
Focus on initiating the pull with your back muscles, specifically squeezing your shoulder blades together, rather than just pulling with your biceps. Maintain a slight lean in your torso throughout the movement; avoid excessive rocking back and forth to prevent momentum from taking over. Keep your elbows close to your body and drive them downwards and backwards to maximize lat engagement with the supine grip. Control the eccentric phase (returning the weight) to enhance muscle growth and improve mind-muscle connection.
What are common mistakes when doing Cable Seated Supine grip Row?
Using too much momentum: Avoid rocking your torso excessively back and forth; instead, maintain a stable core and pull primarily with your back muscles. Shrugging shoulders: Prevent your shoulders from elevating towards your ears during the pull; keep them depressed and retracted to properly engage your lats. Pulling with biceps only: Do not let your biceps do all the work; focus on squeezing your shoulder blades together and driving your elbows back to engage your larger back muscles.
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Free · iPhone only · Available on the App Store