Cable Seated Supine-Grip Row
Expert Advice
Keep your chest up and your back straight throughout the movement to fully engage your lats and avoid unnecessary strain on your lower back.
How-to-do Steps
- Sit down at a cable row machine with your feet placed on the footrests.
- Grab the cable attachment with a supine grip (palms facing up).
- Pull the handle towards your lower abdomen, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Seated Supine-Grip Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Seated Supine-Grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated Supine-Grip Row work?
Cable Seated Supine-Grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Supine-Grip Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated Supine-Grip Row suitable for beginners?
Cable Seated Supine-Grip Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
