# Seated Cable Row (Close Grip)

A seated cable row variation targeting the lats, upper back, and biceps. The close neutral grip suits lifters building back thickness and rowing control.

- Beginner · Compound
- Equipment: Seated row machine
- HD video: https://media.seto.fit/exercises/seated-cable-row-v-bar-machine/video/male.mp4
- HTML: https://seto.fit/exercises/seated-cable-row-close-grip/

## Muscles worked

- Upper back: 9/10
- Lats: 8/10
- Biceps: 6/10

## How to do the Seated Cable Row (Close Grip)

1. Sit comfortably at the cable row machine, feet supported and legs slightly bent.
2. Hold the handle with palms facing each other and extend your arms fully.
3. Pull the handle towards your midsection, squeezing your shoulder blades together.
4. Slowly return to the starting position, controlling the weight's movement.

### Full technique — 7 steps

1. Sit at the row station with your feet planted on the foot platform and knees slightly bent.
2. Take the close neutral-grip handle and sit tall with arms fully extended.
3. Set your torso upright and keep your spine neutral.
4. Initiate the row by driving your elbows back close to your sides.
5. Pull the handle into your lower ribs or upper abdomen without leaning far backward.
6. Finish with shoulder blades drawn together and elbows slightly behind your torso.
7. Extend your arms until your shoulders reach forward and the weight stack stays under control.

## Common mistakes

- Leaning back to move weight
- Shrugging shoulders during the pull
- Stopping short of full reach
- Jerking the handle to start each rep
- Flaring elbows too wide

## Form cues

- Drive elbows back
- Stay tall at finish
- Pull to lower ribs
- Let shoulders reach forward
- Keep wrists neutral

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min · 1–2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Row](https://seto.fit/exercises/suspension-trainer-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Dumbbells**: [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/), [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-row/)
- **Kettlebell**: [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/), [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/)
- **Barbell**: [Barbell Underhand Row](https://seto.fit/exercises/barbell-underhand-row/), [Meadows Row](https://seto.fit/exercises/meadows-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Seated Cable Row (Close Grip) — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Seated Cable Row (Close Grip) work?

Primary: Lats 8/10, Upper back 9/10. Also works: Biceps 6/10.

### Which joints does the Seated Cable Row (Close Grip) load?

Lower back: low, Shoulder: low, Elbow: low.

### When should I do the Seated Cable Row (Close Grip) in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Seated Cable Row (Close Grip)?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Cable Row (Close Grip)?

Suspension trainer: Suspension Trainer Row, Feet Elevated Suspension Trainer Row. Dumbbells: Bilateral Dumbbell Row, Chest Supported Dumbbell Row. Kettlebell: Kettlebell Row, Kettlebell Gorilla Row. Barbell: Barbell Underhand Row, Meadows Row.

### What is a harder version of the Seated Cable Row (Close Grip)?

Single Arm Dumbbell Row (Beginner), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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