Cable Seated Supine-Grip Row
Strengthen your back with the Cable Seated Supine-Grip Row. Target your lats and biceps for a stronger, more defined physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by sitting on a flat bench positioned in front of a cable machine. The pulley should be set at a low position.
2. Grab the cable handle with a supine grip (palms facing up) with your hands slightly closer than shoulder-width apart.
3. Extend your legs in front of you with a slight bend in the knees, placing your feet on the floor or on a platform if available for stability.
4. Sit up straight with your back slightly arched, shoulders back, and chest out.
5. Pull the handle towards your abdomen by flexing your elbows and squeezing your shoulder blades together. Keep your wrists straight and elbows close to your sides.
6. Pause briefly when the handle is close to your body, then slowly extend your arms to return to the starting position. Maintain control and do not allow the weight to pull you forward.
7. Repeat the movement for the desired number of repetitions and sets.
8. Ensure to maintain proper form throughout the exercise by avoiding excessive swinging of the torso or using momentum to pull the weight. Keep the movements controlled and focus on engaging the back muscles.