Cable Standing Close Grip Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable standing close grip row is a back-strength exercise that targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the upper and middle trapezius, with help from the rear delts, brachialis, and brachioradialis. Performed standing at a low or mid cable with a close neutral grip, it lets you row with constant tension and a long, controlled range of motion.
Cómo hacer el Cable Standing Close Grip Row
- 1Attach a close-grip (V-bar) handle to the cable and set the pulley at roughly chest height.
- 2Grip the handle with both hands close together in a neutral grip and step back until the cable is taut, with a slight bend in your knees.
- 3Stand tall with your chest up, core braced, and shoulder blades set down and back.
- 4Start with your arms extended in front of you, letting the weight gently pull your shoulders forward into a slight stretch.
- 5Pull the handle toward your lower ribs, driving your elbows back close to your sides and squeezing your shoulder blades together.
- 6Pause briefly at the end of the pull when the handle reaches your torso, keeping your wrists straight.
- 7Extend your arms under control back to the start, resisting the weight on the way out without letting your shoulders round forward.
- 8Complete your reps, then step in to return the weight stack safely to the rest of the stack.
Consejos de técnica
- Lead the pull with your elbows, not your hands, so the lats and mid-back do the work instead of the biceps.
- Keep your torso upright and stationary; let your back muscles move the weight rather than rocking your body for momentum.
- Squeeze your shoulder blades together at the top of each rep to fully engage the middle traps, teres, and rear delts.
- Allow a full stretch at the front of each rep without losing your braced, tall posture, to train the lats through their complete range.
- Keep your wrists neutral and straight through the whole pull to keep tension on your back rather than your forearms.
Errores comunes
- Leaning back and using body momentum to swing the weight, which shifts load off the back muscles and strains the lower back.
- Shrugging the shoulders up toward the ears during the pull, which overloads the upper traps and reduces lat engagement.
- Letting the shoulders round forward and the chest collapse at the start, which puts the shoulder joint in a weak, vulnerable position.
- Pulling with the arms and curling the biceps instead of driving the elbows back, which limits how much the back is worked.
- Cutting the range of motion short and never fully extending the arms, which trains only a partial rep and loses the lat stretch.
Preguntas frecuentes
What muscles does the cable standing close grip row work?
It primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the upper and middle trapezius, with the rear deltoids, brachialis, and brachioradialis assisting.
What's the difference between a close grip and a wide grip row?
A close neutral grip lets your elbows travel back close to your body, emphasizing the lats and lower mid-back through a long range. A wider grip flares the elbows out and shifts more work onto the upper back and rear delts.
Is the cable standing close grip row good for beginners?
Yes. The cable keeps tension constant and the movement is easy to control, making it a beginner-friendly way to learn to row with the back rather than the arms. Start light and focus on driving the elbows back.
How many sets and reps should I do?
For back development, 3-4 sets of 8-12 reps with a controlled tempo works well. Pick a weight you can pull with a full squeeze and stretch on every rep without leaning back for momentum.
Where should I feel this exercise?
You should feel it across your mid-back and lats as you pull and squeeze your shoulder blades together. If you mostly feel your biceps, lead with your elbows and lighten the load.
