Cable Seated Supine Grip Row

exercise_detail.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.

exercise_detail.how_to_perform

1. Sit on the cable row machine with your feet securely placed on the foot platform and knees slightly bent.
2. Grasp the straight bar attachment with an underhand grip, hands shoulder-width apart.
3. Keep your back straight and chest up as you lean slightly forward at the hips.
4. Pull the bar towards your lower abdomen by retracting your shoulder blades and bending your elbows.
5. Pause briefly when the bar reaches your torso, ensuring full contraction of the back muscles.
6. Slowly extend your arms to return to the starting position, maintaining control of the weight.
7. Repeat for the desired number of repetitions.

exercise_detail.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.