Which muscles does the Cable Seated Supine Grip Row work?

The Cable Seated Supine Grip Row primarily targets the muscles of your back, especially the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary muscles, making it an effective compound lift for upper body strength.

What equipment do I need for the Cable Seated Supine Grip Row and are there alternatives?

This exercise requires a cable row machine with a bench and a straight bar or narrow grip attachment. If you don’t have access to a cable setup, you can perform similar movements using resistance bands, a seated barbell row, or dumbbell rows.

Is the Cable Seated Supine Grip Row suitable for beginners?

Yes, it’s beginner-friendly as the machine provides stability and smooth resistance. Beginners should start with light weight, focus on proper posture, and avoid jerking the handle to reduce injury risk.

What are common mistakes to avoid when doing the Cable Seated Supine Grip Row?

Common errors include rounding the back, using excessive momentum, and not fully engaging the shoulder blades. Maintain a straight spine, keep your chest lifted, and control the movement to target the intended muscles effectively.

How many sets and reps should I do for the Cable Seated Supine Grip Row?

For general strength and muscle building, aim for 3 to 4 sets of 8–12 reps. Beginners can start with 2–3 sets at a moderate weight, focusing on form rather than heavy loads.

What safety tips should I follow for the Cable Seated Supine Grip Row?

Always adjust the machine to fit your leg length so you can keep a slight bend in your knees. Avoid leaning too far forward or backward and keep your core engaged to protect your lower back.

Are there variations or modifications for the Cable Seated Supine Grip Row?

You can switch to a wide grip for more upper-back activation or use a neutral grip to reduce strain on the wrists. Tempo changes, such as slow eccentrics, can increase muscle engagement without adding extra weight.

Cable Seated Supine Grip Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit upright on the cable row machine with your feet on the platform and grasp the handle using an underhand (supine) grip. Pull the handle toward your torso, keeping your elbows close to your body and squeezing your shoulder blades together, then slowly return to the starting position. Keep your back straight and chest up throughout the movement.

Step-by-Step Instructions

Sit on the bench of a cable row machine with your feet firmly placed on the foot platform and knees slightly bent.
Grab the handle with a supine (underhand) grip, keeping your palms facing upward.
Sit upright with your back straight, chest up, and shoulders pulled back.
Begin the movement by pulling the handle toward your torso, keeping your elbows close to your body.
Squeeze your shoulder blades together at the peak of the movement while keeping your back straight.
Slowly extend your arms back to the starting position, maintaining control of the weight.
Repeat for the desired number of repetitions.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Straight Back Seated Row

Back

Strength Machine • Bench

Cable Seated Row

Back

Strength Machine • Bench

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Barbell Reverse Grip Incline Bench Row

Back

Bench • Barbell

Frequently Asked Questions

Which muscles does the Cable Seated Supine Grip Row work?: The Cable Seated Supine Grip Row primarily targets the muscles of your back, especially the latissimus dorsi and rhomboids. It also engages the biceps and rear deltoids as secondary muscles, making it an effective compound lift for upper body strength.
What equipment do I need for the Cable Seated Supine Grip Row and are there alternatives?: This exercise requires a cable row machine with a bench and a straight bar or narrow grip attachment. If you don’t have access to a cable setup, you can perform similar movements using resistance bands, a seated barbell row, or dumbbell rows.
Is the Cable Seated Supine Grip Row suitable for beginners?: Yes, it’s beginner-friendly as the machine provides stability and smooth resistance. Beginners should start with light weight, focus on proper posture, and avoid jerking the handle to reduce injury risk.
What are common mistakes to avoid when doing the Cable Seated Supine Grip Row?: Common errors include rounding the back, using excessive momentum, and not fully engaging the shoulder blades. Maintain a straight spine, keep your chest lifted, and control the movement to target the intended muscles effectively.
How many sets and reps should I do for the Cable Seated Supine Grip Row?: For general strength and muscle building, aim for 3 to 4 sets of 8–12 reps. Beginners can start with 2–3 sets at a moderate weight, focusing on form rather than heavy loads.
What safety tips should I follow for the Cable Seated Supine Grip Row?: Always adjust the machine to fit your leg length so you can keep a slight bend in your knees. Avoid leaning too far forward or backward and keep your core engaged to protect your lower back.
Are there variations or modifications for the Cable Seated Supine Grip Row?: You can switch to a wide grip for more upper-back activation or use a neutral grip to reduce strain on the wrists. Tempo changes, such as slow eccentrics, can increase muscle engagement without adding extra weight.