Cable Seated Supine-Grip Row

A row variation using an underhand (supinated) grip. This targets the lower lats more effectively and increases the involvement of the biceps.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the cable row station. Grip the bar with an underhand (palms up) grip at shoulder width. Sit with a straight back and chest out.

Instructions

1. Pull the bar toward your lower stomach.
2. Drive your elbows back and keep them close to your sides.
3. Squeeze your shoulder blades at the top.
4. Slowly return to the starting position.
5. Focus on the lower lat contraction.

Common Mistakes

1. Flaring the elbows.
2. Shrugging the shoulders.
3. Rounding the back.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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