Cable Seated Supine grip Row

Description

How to Do Cable Seated Supine grip Row

1. 1
   Setup

   Adjust the seat and foot platform so your knees are slightly bent and you can comfortably reach the handle with a supine (underhand) grip.

2. 2
   Setup

   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.

3. 3

   Initiate the pull by retracting your shoulder blades, then drive your elbows back and down towards your hips, squeezing your shoulder blades together.

4. 4

   Pull the handle towards your lower abdomen, maintaining an upright torso and keeping your chest proud. Exhale as you pull.

5. 5

   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.