# Seated Cable Row (Reverse Grip)

A seated cable row with an underhand grip on a straight bar, targeting the lats and upper back with more biceps involvement. The palms-up grip keeps your elbows close to your sides.

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

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Biceps: 6/10
- Rhomboids: 6/10
- Rear delts: 5/10
- Teres major: 5/10
- Forearms: 4/10

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

1. Sit facing the machine, feet flat, holding the bar with an underhand grip.
2. Sit tall with your arms fully extended toward the machine.
3. Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
4. Slowly return to the starting position, controlling the weight's movement.

### Full technique — 6 steps

1. Attach a straight bar to a mid-height pulley and sit facing the machine with feet flat on the floor.
2. Take an underhand grip at shoulder width and sit tall with arms fully extended.
3. Set your torso upright and keep your spine neutral.
4. Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
5. Finish with shoulder blades drawn together and elbows slightly behind your torso.
6. 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
- Yanking with the arms first
- Curling the bar with the arms
- Stopping short of full reach

## Form cues

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

## How much to do

- **Strength** (good fit): 3–4 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 Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Dumbbells**: [Single Arm Staggered Stance Dumbbell Row](https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/), [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/)
- **Cable machine**: [Single Arm Cable Bent Over Row](https://seto.fit/exercises/single-arm-cable-bent-over-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Resistance bands**: [Chest Supported Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/), [Chest Supported Reverse Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-reverse-grip-resistance-band-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 (Reverse Grip) — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

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

Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 6/10, Rhomboids 6/10, Rear delts 5/10, Teres major 5/10.

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

Elbow: moderate, Lower back: low, Shoulder: low, Wrist: low. Elbow — lighter options: Barbell Bent Over Row, Single Arm Dumbbell Row, Seated Machine Row.

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

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

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

Strength: 3–4 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 (Reverse Grip)?

Suspension trainer: Suspension Trainer Knee Tuck Row, Feet Elevated Suspension Trainer Row. Dumbbells: Single Arm Staggered Stance Dumbbell Row, Chest Supported Dumbbell Underhand Row. Cable machine: Single Arm Cable Bent Over Row, Cable Bent Over Row. Resistance bands: Chest Supported Neutral Grip Resistance Band Row, Chest Supported Reverse Grip Resistance Band Row.

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

Single Arm Dumbbell Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).

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

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