Seated Cable Row (Close Grip, to Chest)

Starting position

1. Attach a V-handle to the cable. Sit down, feet on the platform, knees slightly bent.
2. Hold the handle with a neutral grip, palms facing each other.
3. Sit tall with your torso nearly vertical, chest open, arms straight and shoulder blades slightly reaching forward.

Execution

1. Exhale and pull the handle to your lower chest or upper stomach. Elbows slide back along your sides as your shoulder blades come together.
2. Pause for a second at the end, chest meeting the handle.
3. Inhale and let the handle return forward smoothly until your arms are straight, back still flat.

Common mistakes

• Leaning far back — the row becomes a swing and overloads the lower back.
• Reaching forward with a rounded back — risky stress on the lumbar spine.
• Shrugging toward the ears — the traps work instead of the lats.
• Letting the handle fly forward — you lose control and the shoulders get yanked.

Beginner tips

• Start each rep by setting your shoulder blades, then bend your arms.
• A little torso movement is fine, but don't turn into a pendulum.
• Use a weight you can hold at the finish for a full second.

Alternatives

• Chest-Supported Incline Dumbbell Row — similar work with free weights
• One-Arm Dumbbell Row — can be done without a machine
• Inverted Rows — a horizontal pull with bodyweight