Cable Seated Supine Grip Row
StrengthPull
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Description
The Cable Seated Supine Grip Row is an upper body exercise targeting the back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It involves pulling a cable attachment towards the torso while seated, using a supine (underhand) grip to emphasize the lower lats and biceps engagement.
How to Perform
- Sit on the cable row machine with your feet securely placed on the foot platform and knees slightly bent.
- Grasp the straight bar attachment with an underhand grip, hands shoulder-width apart.
- Keep your back straight and chest up as you lean slightly forward at the hips.
- Pull the bar towards your lower abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the bar reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms to return to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your shoulder blades together as you pull to maximize back muscle activation.
- Avoid using momentum; control the movement both when pulling and releasing the weight.
- Keep your elbows close to your body to better engage the lats and minimize shoulder involvement.
- Breathe out as you pull the bar towards you and inhale as you return to the starting position.
Common Mistakes
- Leaning too far back during the pull, reducing tension on the target muscles.
- Using momentum rather than controlled movement, leading to decreased muscle engagement.
- Allowing the shoulders to round forward, which can strain the upper back.
- Pulling the handle too high, causing excessive shoulder elevation.
- Not fully retracting the shoulder blades, limiting back muscle activation.
- Extending the elbows too far, engaging the biceps more than the back.
- Using a grip that is too wide or too narrow, affecting the range of motion.
- Neglecting to keep the chest up, which can compromise posture and form.
- Failing to maintain a neutral spine, increasing the risk of lower back strain.
- Rushing the eccentric phase, missing out on muscle-building tension.
Recommended Exercises
Explore exercises related to Cable Seated Supine Grip Row for back training and similar movement patterns.
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