How to do the Seated Cable Row (Close Grip)
- Sit comfortably at the cable row machine, feet supported and legs slightly bent.
- Hold the handle with palms facing each other and extend your arms fully.
- Pull the handle towards your midsection, squeezing your shoulder blades together.
- Slowly return to the starting position, controlling the weight's movement.
Full technique — 7 steps
- Sit at the row station with your feet planted on the foot platform and knees slightly bent.
- Take the close neutral-grip handle and sit tall with arms fully extended.
- Set your torso upright and keep your spine neutral.
- Initiate the row by driving your elbows back close to your sides.
- Pull the handle into your lower ribs or upper abdomen without leaning far backward.
- Finish with shoulder blades drawn together and elbows slightly behind your torso.
- Extend your arms until your shoulders reach forward and the weight stack stays under control.
Common mistakes
- Leaning back to move weight
- Shrugging shoulders during the pull
- Stopping short of full reach
- Jerking the handle to start each rep
- Flaring elbows too wide
Form cues
- Drive elbows back
- Stay tall at finish
- Pull to lower ribs
- Let shoulders reach forward
- Keep wrists neutral
