Seated Close-Grip Cable Row

Lats, Rhomboids, TrapsCable Machine

A seated cable pull targeting the lats and rhomboids in a stable posture. It delivers constant cable tension while minimizing axial loading on your spine.

How to do it

1Sit on the bench, place your feet on the footrests, and grab the V-bar handle.

2Push back until your torso is vertical, keeping a soft bend in your knees and your back flat.

3Drive your elbows back close to your torso and pull the handle toward your belly button, squeezing your shoulder blades.

4Hold the handle against your abdomen for a second while keeping your chest high and open.

5Slowly extend your arms and let your shoulders reach forward slightly to stretch your back muscles.

Common mistakes

Leaning far back during the pull, which turns the exercise into a momentum-driven swing.

Yanking the weight with your biceps without actively retracting your shoulder blades.

Shrugging your shoulders toward your ears, loading unnecessary tension into your neck.

Breathing

Exhale as you pull the handle toward your belly, and inhale as you smoothly return your arms to full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.