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Instructions
- Sit down on the machine with your feet securely placed on the platform.
- Grab the straight bar with an overhand (pronated) grip, hands shoulder-width apart.
- Keep your chest up and spine neutral as you extend your arms forward.
- Pull the bar toward your abdomen while squeezing your shoulder blades together.
- Pause briefly at the peak contraction, then slowly return to the start position.
Technical Tips
- Avoid leaning too far backward or forward during the movement.
- Keep elbows close to your body throughout the row.
- Control the eccentric phase for maximum muscle engagement.
Breathing Tips
- Inhale as you extend your arms forward.
- Exhale as you pull the bar toward your torso.
Medical restrictions
- Avoid if experiencing acute lower back pain or disc herniation.
- Use caution with shoulder impingement or rotator cuff injuries.
Description
The Seated Cable Row with Overhand Bar Grip is a foundational back-strengthening exercise that targets the upper and mid-back muscles with an emphasis on posture and shoulder alignment. Performed using a cable machine and a straight bar with a pronated (overhand) grip, this variation increases activation of the rhomboids, rear deltoids, and trapezius muscles compared to neutral or supinated grips. This exercise is especially beneficial for improving scapular retraction, enhancing overall back thickness, and reinforcing proper posture mechanics. Its seated position provides stability and makes it accessible to beginners while still offering progression opportunities for intermediate lifters. With controlled execution and appropriate load, the overhand seated row supports muscle symmetry and balance in back training programs, making it a staple for bodybuilding and general fitness routines alike.