Seated Cable row (supine grip)
Primary Equipment
Cable row machine
Cable row machine
Key Benefits
- Strengthens back muscles, especially the latissimus dorsi and rhomboids.
- Intensely activates the biceps, contributing to arm development.
- Improves posture by strengthening the muscles that pull the shoulders back.
- Offers a grip variation that can be more comfortable for some wrists and shoulders.
Instructions
- Sit on the bench with your feet positioned on the support
- Hold the bar with your arms extended forward and palms facing up
- Keep your torso upright and your abdomen engaged
- Perform the movement by pulling the bar until it approaches your abdomen
- Return in a controlled manner
Tips
- Avoid swinging your body forward and backward
- Keep your hips fixed on the bench
- Avoid using momentum or making abrupt movements
Common Mistakes to Avoid
- Swinging the torso to use momentum instead of muscle strength.
- Shrugging the shoulders towards the ears, tensing the neck.
- Not fully extending the arms during the eccentric phase, limiting muscle stretch.
