How To Do Close Grip Seated Cable Row Properly

For that buff and strong upper body, strong arms and well-developed back, Close Grip Seated Cable Row is just what you need to achieve that great upper body.

HOW TO DO CLOSE GRIP SEATED CABLE ROW PROPERLY

Make sure you use appropriate weights for this exercise to avoid creating too much tension on your upper body and getting hurt.

For any injuries you may have, make sure to inform your trainer/gym instructor to assist you throughout the workout.

Requirements: Seated cable row machine.

  • Set the pulley at your abdomen level to have an effective row technique.
  • Sit upright on the cable machine bench with feet planted on the footpads and knees slightly bent.
  • Stretch out your arms, hold the cable handle with palms facing each other in a close grip, and assume a sitting position with tension on the cable. Make sure to keep back straight and core tightened. This is your starting position
  • Inhale and pull the cable handle towards your abdomen while slightly leaning back and pushing your chest outwards. Keep elbows well tucked in at your sides and always maintain a straight back and a close grip.
  • After a pause exhales and slowly return to the starting position by stretching out your arms and slightly leaning forward. Remember to keep back straight.
  • Keep a strong and controlled motion throughout the technique to increase the strength–building benefits.
  • Do 3 sets of 10 – 12 reps.

WHAT MUSCLES DO CLOSE GRIP SEATED CABLE ROW WORK

LATISSIMUS DORSI MUSCLES (MIDDLE BACK)

Being the widest muscle in the human body and covering parts of the back, the muscle acts as one of the spines stabilizers during certain movement. Working the muscle prompts build up and strength that keeps the back stable and strong.

TRAPEZIUS MUSCLES (TRAPS)

The name derived from its shape, is the muscle well-built gym enthusiast and bodybuilders have protruding at the shoulders; it usually goes by the name of shoulder blades.

You also have it even as a beginner and working the muscle out using Close Grip Seated Cable Row facilitates the development and build-up which gives you well-toned and strong shoulders.

REAR DELTOIDS (SHOULDER BACK)

The posterior deltoid is the rear deltoid muscle that is effectively worked on when doing the rowing technique. It is located at the back of the shoulders and helps in backward arm rotations.

CLOSE GRIP SEATED CABLE ROW BENEFITS

UPPER BODY DEVELOPMENT

Buff chest, strong and great arms and that toned back is what Close Grip Seated Cable Row will effectively help to achieve if you do it constantly and appropriately. Upper body development has its aesthetic purposes and looking good can never be better. Having a toned upper body gives endurance and strength to athletes who use their upper body mostly.

POSTURE ENFORCEMENT

Keeping a strong straight back during the workout prompts the upper back to maintain the posture due to right spine placements and contracted muscles. A healthy and strong posture makes it easy to incorporate different workouts for your upper body and full body.

IMPROVE FOREARM FLEXORS

Flexors are muscles that run through your forearms that enable you to flex your fingers and wrists. With the constant arm extension and pulling in of the cable handle, the arm flexors improve and become strong.

ALTERNATIVES TO CLOSE GRIP SEATED CABLE ROW

INVERTED T-R-X CABLE ROW

The inverted T-R-X cable row is a weightless but challenging workout since it uses your own weight to perform it. Upper body and core strength is of great importance for this exercise same as endurance.

How to do it:

Requirement: T-R-X suspension trainer

  • Make sure the machine is well set and fixed by your trainer/gym instructor.
  • Set up the T-R-X suspension appropriately to avoid accidents while exercising. Adjust the straps to suspend to your mid-length.
  • Grab the two handles in an overhand grip with palms facing each other. Lean backwards until your upper body is hanging directly below the suspension trainer in an upward plank.
  • Extend your arms and roll back your shoulders to lock them up and squeeze the shoulder blades (Traps) together.
  • Brace your core and aim to have a straight back and heels touching the ground. This is your starting position.
  • Inhale and pull yourself up, pushing your chest upwards and elbow bending at your sides.
  • Maintain a second in this position and exhale while slowly lowering yourself to the starting position
  • Do 3 sets of 10 – 12 reps.

INCLINED DUMBBELL ROW

In this workout, make sure to use weights that best match your fitness ability. Have an inclined bench (45 degrees) that is well padded and adjusted.

How to do it:

  • Grab two dumbbells each on one hand and lie on the padded bench on your fronts (chest leaned on the pad).
  • Plant feet firmly on the floor by your toes and your feet stretched out.
  • Hang your hands with the dumbbells on an overhand grip. Brace your core and squeeze your shoulder blades together. This is your starting position
  • Inhale and lift your elbows upwards until the dumbbells are at your sides.
  • Exhale and slowly go back to your starting position.
  • Do 3 sets of 10 – 12 reps.

CLOSE GRIP SEATED CABLE ROW MISTAKES TO AVOID

ROUNDED BACK

A rounded back during exercise usually cause back pain and strained workouts and that is because the spine is not straight while being subjected to tension.  Keeping a straight back reinforces a straight posture and strong back muscles.

OUTWARD ELBOWS

Outward and upward movements of the elbows activates the biceps instead of focusing on the primary muscles, the Lats. Keep your elbows well tucked in by your side to have effective muscle activation.

RAPID MOVEMENTS

Slow and controlled movements for this workout, fully activated the muscles and facilitates strength building.

LOCKING OF THE KNEES

Locking of the knees creates tension and stress on your knees, which leads to a strained workout. Slight bend of the knees best keeps the momentum going.

CONCLUSION

Great upper body equals easy everyday body movements and increased endurance. Close Grip Seated Cable Row is an effective workout plan for developing and strengthening your upper body.