How to do the Seated Cable Row (Close Grip)
- Sit at the row station with feet braced and knees slightly bent.
- Take the close neutral-grip handle and sit tall with arms fully extended.
- Set your torso upright, lift your chest slightly, and keep your spine neutral.
- Initiate the row by driving your elbows back close to your sides.
- Pull the handle into your lower ribs or upper abdomen without leaning far backward.
- Finish with shoulder blades drawn together and elbows slightly behind your torso.
- Extend your arms forward until your shoulder blades protract and the weight stack stays controlled.
Common mistakes
- Leaning back to move weight
- Shrugging shoulders during the pull
- Stopping short of full reach
- Yanking the handle off the stack
- Flaring elbows too wide
Form cues
- Lead with the elbows
- Stay tall at finish
- Pull to lower ribs
- Let shoulders reach forward
- Keep wrists neutral
