- 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.
