Cable Seated Supine grip Row

Builds your lats, mid back and biceps. Better pulling strength helps posture and makes other pulling lifts more stable.

Muscle group

Back

Equipment

Cable

Exercise type

Compound

Technique

Basic technique

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Muscles worked

§ 01 · Muscles

Primary muscle

Back

Supporting muscles

BicepsForearm

How to perform

§ 02 · Steps

01
Sit at the cable row machine and place your feet firmly on the footrests with your knees slightly bent.
02
Grip the handle with an underhand grip (palms facing up) and extend your arms forward until the cable is taut and your core is braced.
03
Pull the handle toward your lower abdomen by leading with your elbows, and pull your shoulder blades back together without leaning too far backward.
04
Squeeze briefly at the end of the movement, then slowly return the handle forward until your arms are almost straight and your shoulder blades move forward under control.

Beginner's guide

§ 03 · Guide

What it works

Builds your lats, mid back and biceps. Better pulling strength helps posture and makes other pulling lifts more stable.

What it should feel like

You should feel it in your lats and around your shoulder blades. It should not be mostly in your hands, wrists or lower back.

Most common mistake

A common mistake is leaning too far back and using momentum. Keep your chest up and pull with your elbows under control.

How to get started at the gym

§ 04 · SisuLift

Cable Seated Supine grip Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.