Cable Seated Supine Grip Row

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BACK

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

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.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

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.

exercise_detail.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.