How to do the Seated Cable Row (Close Grip)
- Sit comfortably at the cable row machine, feet supported and legs slightly bent.
- Hold the handle with palms facing each other and extend your arms fully.
- Pull the handle towards your midsection, squeezing your shoulder blades together.
- Slowly return to the starting position, controlling the weight's movement.
Full technique — 7 steps
- Sit at the row station with your feet planted on the foot platform and knees slightly bent.
- Take the close neutral-grip handle and sit tall with arms fully extended.
- Set your torso upright 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 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
Compared with similar variants
| Seated Cable Row (Close Grip) | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | low | high | low | — |
| Shoulder | low | low | low | low |
| Equipment | Seated row machine | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Suspension trainer
- Suspension Trainer Row Harder
- Feet Elevated Suspension Trainer Row Harder
Dumbbells
- Bilateral Dumbbell Row Harder
- Chest Supported Dumbbell Row Harder
Kettlebell
- Kettlebell Row Harder
- Kettlebell Gorilla Row Harder
Barbell
- Barbell Underhand Row Harder
- Meadows Row Harder
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)
- Harder Single Arm Dumbbell Row
- Harder Barbell Bent Over Row
In ready-made workouts
- Beginner full-body workout B45 min · Gym
- 25-minute upper-body workout25 min · Gym
- Easy comeback workout B30 min · Gym
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).
