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Instructions
- Sit down on the bench and place your feet firmly on the foot platform.
- Grab the close-grip handle attached to the low pulley with both hands.
- Maintain a neutral spine, keeping your chest up and shoulders back.
- Pull the handle towards your torso, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid leaning back excessively during the pull.
- Focus on using your back muscles rather than your arms.
- Keep your elbows close to your body throughout the movement.
- Maintain controlled movement both up and down.
Breathing Tips
- Inhale as you return the handle to the starting position.
- Exhale as you pull the handle towards your torso.
Medical restrictions
- Avoid if you have lower back pain or disc herniation.
- Consult a physician if recovering from shoulder injuries.
Description
The Close-Grip Seated Cable Row is a compound strength training exercise that primarily targets the muscles of the back. This movement is performed on a seated cable row machine using a close-grip handle, which emphasizes the engagement of the mid-back and lats while also activating the biceps and forearms. It is commonly included in bodybuilding and fitness routines to develop back thickness and improve posture. The seated position and guided cable resistance offer controlled motion, making it a suitable choice for intermediate users seeking back development and improved muscular coordination. When executed with proper form, it helps in building a balanced and strong upper body.