Seated Close-Grip Row (Cable)
The seated close-grip cable row is a horizontal pulling exercise performed on a cable machine that builds thickness in the middle back. It utilizes a V-bar attachment to target the latissimus dorsi, rhomboids, and traps.
Because this movement is prone to 'ego lifting' via momentum, our AI analyzes your load versus RPE to ensure you are stimulating the muscle rather than just moving weight. By tracking your individual recovery status—specifically for the lats and biceps—from previous sessions, the app optimizes your daily volume targets to prevent overtraining. Additionally, if you have logged lower back pain history, the AI can proactively recommend chest-supported variations to minimize spinal stress while maintaining training intensity.
Form Cues
- Keep your chest tall and core braced throughout the set
- Drive your elbows straight back past your torso
- Squeeze your shoulder blades together at the peak of contraction
- Maintain a slight bend in your knees for stability
- Control the weight slowly as you extend your arms forward
- Don't lean excessively backward to move the weight
- Don't round your lower back or slump forward
- Don't shrug your shoulders up towards your ears
- Don't use momentum or jerk the cable to start the rep
Common Mistakes
- Using excessive momentum to pull
- Rounding the spine (kyphosis)
- Shrugging shoulders upwards
- Pulling primarily with the biceps
- Leaning too far back and forth
Muscles Worked
This exercise primarily targets the latissimus dorsi and rhomboids, crucial for developing back thickness and improving posture. The neutral grip also recruits the middle trapezius and rear deltoids, while the biceps and forearms work heavily as secondary movers to assist the pulling motion.
Primary
Secondary
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