Cable Seated Supine Grip Row
Description
The cable seated supine grip row uses an underhand (supinated) grip on a straight bar attachment during a seated cable row. The supinated grip shifts the elbow path tight to the body, increasing lat engagement and adding strong bicep involvement. It is a classic variation for lat thickness training.
Muscle Group
Equipment Required
Cable Seated Supine Grip Row Instructions
- Sit at a low cable row station with a straight bar attached.
- Brace your feet on the platform with knees slightly bent.
- Grip the bar with hands shoulder-width apart, palms facing up.
- Sit tall with chest up and arms extended forward.
- Brace your core.
- Pull the bar to your lower abdomen by driving the elbows back along your sides.
- Squeeze the lats and biceps at the back of the row.
- Slowly extend the arms forward to the starting position with control.
Cable Seated Supine Grip Row Form & Visual
Cable Seated Supine Grip Row Benefits
- Supinated grip emphasizes lats
- Strong bicep involvement
- Builds lat thickness
- Different stimulus than overhand grip rows
- Constant cable tension
- Useful for lat and bicep training
Cable Seated Supine Grip Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius (middle)
Cable Seated Supine Grip Row Variations & Alternatives
- Seated Cable Row
- Reverse Grip Row
- Underhand Pulldown
- Bent Over Row
