Cable Seated Supine-grip Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable seated supine-grip row is a back-thickness exercise that targets the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the biceps, brachialis, brachioradialis, and rear deltoids assisting. The underhand (palms-up) grip tucks the elbows close to the body, shifting emphasis toward the lower lats while the constant cable tension keeps the working muscles loaded through the whole stroke.
Cómo hacer el Cable Seated Supine-grip Row
- 1Sit on the bench with your feet braced against the platform and knees slightly bent. Set the pulley to a low position and attach a straight bar.
- 2Take an underhand (supine) grip about shoulder-width apart, palms facing up, then slide back until your arms are fully extended and you feel a stretch across your lats.
- 3Sit tall with a neutral spine, chest up, and shoulders pulled down away from your ears.
- 4Pull the bar toward your lower abdomen by driving your elbows back and down, keeping them tucked close to your sides.
- 5Squeeze your shoulder blades together at the end of the pull and hold briefly without leaning back excessively.
- 6Lower the bar under control, letting your shoulder blades spread and your arms straighten fully to reload the stretch.
- 7Complete your reps, then return the weight to the stack with control.
Consejos de técnica
- Initiate each rep with your back, not your arms — think of your hands as hooks and pull through your elbows to keep tension on the lats.
- Keep your torso nearly upright; a small lean is fine, but avoid heaving your whole body to move the weight.
- Pause for a second in the contracted position to reinforce the mind-muscle connection with the lower lats and mid-traps.
- Use a full range of motion — let the weight pull your arms forward into a stretch on every rep rather than cutting it short.
Errores comunes
- Rowing with the biceps and shoulders while the back stays passive, which steals work from the lats and stalls back development.
- Swinging the torso back and forth to generate momentum, which reduces tension on the target muscles and strains the lower back.
- Rounding the upper back and shrugging the shoulders toward the ears, putting the traps and neck under unwanted strain.
- Stopping short of full extension, which cuts off the stretch and limits the lat recruitment that makes the movement effective.
Preguntas frecuentes
What muscles does the cable seated supine-grip row work?
It primarily targets the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the biceps, brachialis, brachioradialis, and rear deltoids assisting as synergists.
Why use an underhand grip instead of overhand?
The supine (palms-up) grip naturally tucks your elbows closer to your torso, which shifts the emphasis toward the lower lats and lets the biceps contribute more than a wide overhand grip does.
Is the cable seated supine-grip row good for beginners?
Yes. The cable provides smooth, constant resistance and the seated position supports your torso, making it easier to learn back-row mechanics than free-weight rows.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 controlled reps works well. Pick a weight that lets you pull with your back rather than swinging the load up.
