# Seated Cable Row (Close Overhand Grip)

A seated cable row with a straight bar held in a close overhand grip. The elbows travel out as well as back, loading the upper back, lats, and rear delts.

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

## Muscles worked

- Upper back: 9/10
- Lats: 8/10
- Rear delts: 7/10
- Traps: 6/10
- Biceps: 5/10
- Forearms: 4/10

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

1. Sit comfortably at the cable row machine, feet supported and legs slightly bent.
2. Hold the bar with palms facing down, hands close, arms fully extended.
3. Pull the bar to your lower chest, elbows moving back and out.
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. Hold the straight bar with a close overhand grip and sit tall with arms fully extended.
3. Set your torso upright and keep your spine neutral.
4. Row the bar toward your lower chest by driving your elbows back and out, without leaning far backward.
5. Let your elbows rise to about chest height as the bar reaches your body.
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
- Yanking with the arms first
- Curling the bar with the wrists

## Form cues

- Elbows back and out
- Stay tall at finish
- Let shoulders reach forward
- Keep wrists neutral
- Keep shoulders down

## 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.

- **Dumbbells**: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/), [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Suspension trainer**: [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-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.

- Easier: [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/) — 15% of bodyweight
- **This exercise: Seated Cable Row (Close Overhand Grip) — Beginner**
- Harder: [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-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 Overhand Grip) work?

Primary: Upper back 9/10, Lats 8/10. Also works: Rear delts 7/10, Traps 6/10, Biceps 5/10, Forearms 4/10.

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

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

### When should I do the Seated Cable Row (Close Overhand 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 Overhand 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 Overhand Grip)?

Dumbbells: Overhand Grip Dumbbell Bent Over Row, Alternating Dumbbell Pendlay Row. Cable machine: Floor Seated Cable Row, Cable Bent Over Row. Suspension trainer: Suspension Trainer Bent Knee Row, Feet Elevated Suspension Trainer Row. Barbell: Chest Supported Barbell Row, Meadows Row.

### What is an easier version of the Seated Cable Row (Close Overhand Grip)?

Supine Elbow Press (15% of bodyweight).

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

Chest Supported Dumbbell Row (Beginner), Barbell Bent Over Row (Intermediate).

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

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