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Cable Seated Supine-grip Row

Exercise Profile

Body PartBack
EquipmentCable
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Introduction to the Cable Seated Supine-grip Row

The Cable Seated Supine-grip Row is a versatile strength-building exercise that targets the muscles in your back, shoulders, and arms. It's an excellent workout choice for both beginners and advanced fitness enthusiasts due to its adjustable resistance and focus on form. Incorporating this exercise into your routine can improve your posture, enhance muscle definition, and increase upper body strength, making it a popular choice for those aiming for a well-rounded fitness regimen.

Performing the: A Step-by-Step Tutorial Cable Seated Supine-grip Row

  • Lean forward from your hips to grasp the V-bar handle, keeping your back straight. This is your starting position.
  • Pull the handle towards your abdomen while leaning back slightly, keep your back straight and focus on squeezing your shoulder blades together.
  • Hold the position for a moment when the handle touches your abdomen, then slowly return the handle back to the starting position while maintaining control.
  • Repeat the exercise for the desired number of repetitions while ensuring your form is correct to prevent injury.

Tips for Performing Cable Seated Supine-grip Row

  • Grip and Pull: The grip on the bar should be supine (palms facing you). When pulling the cable, make sure to pull it towards your stomach, not your chest. This is a common mistake and can reduce the effectiveness of the exercise.
  • Controlled Movements: Avoid jerky or fast movements. The key to this exercise is to perform it with slow, controlled movements. Pull the cable towards you slowly, hold for a second when your elbows are at the peak position, and then slowly return to the starting position. This will ensure maximum muscle engagement.
  • Avoid Overextending: Don't overextend your arms when you return to the starting position. This is a common

Cable Seated Supine-grip Row FAQs

Can beginners do the Cable Seated Supine-grip Row?

Yes, beginners can perform the Cable Seated Supine-grip Row exercise. However, it's important to start with a light weight to ensure proper form and avoid injury. It's also beneficial to have a personal trainer or fitness professional demonstrate the exercise first to ensure it's being done correctly. As with any new exercise, it's recommended to start slow and gradually increase the weight and intensity as strength and endurance improve.

What are common variations of the Cable Seated Supine-grip Row?

  • The Inverted Row is a bodyweight exercise where you pull yourself up to a bar, replicating the rowing motion in a different plane.
  • The Seated Cable Row with a pronated grip is a slight variation where you use an overhand grip instead of an underhand grip, targeting different muscles.
  • The Single-arm Cable Seated Row allows you to focus on each side of your body individually, improving muscle balance and symmetry.
  • The Standing Cable Row is a variation where you perform the rowing motion while standing, engaging your lower body and core more actively.

What are good complementing exercises for the Cable Seated Supine-grip Row?

  • Bent Over Barbell Rows: Bent Over Barbell Rows also work the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius, in a similar pulling motion to the Cable Seated Supine-grip Row, promoting muscle balance and improving your ability to perform daily activities that require pulling or lifting.
  • Dumbbell Pullovers: Dumbbell Pullovers complement the Cable Seated Supine-grip Row by targeting the latissimus dorsi in a unique way, extending the range of motion and helping to improve flexibility and mobility, while also involving the chest and triceps to a greater degree for a more comprehensive upper body workout.

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