Underhand Seated Cable Row

Lats, BicepsCable Machine

The seated underhand cable row targets the lower lats and biceps. The reverse grip increases range of motion for a deeper squeeze, while the seated position stabilizes your lower back.

How to do it

1Sit at the cable row machine, plant your feet on the footrests with knees slightly bent, and grab the bar underhand.

2Sit tall, pull your shoulders back and down, and keep a natural arch in your lower back.

3Row the handle into your lower belly, keeping your elbows tucked against your ribs.

4Squeeze your shoulder blades together at the back for a full second.

5Slowly extend your arms forward, stretching your lats without leaning your torso forward.

Common mistakes

Leaning back too far during the row, cutting the effective range of motion.

Flaring your elbows out to the sides, taking focus off the lats and straining your joints.

Hunching your shoulders and back forward as you extend your arms.

Breathing

Exhale as you pull the handle toward your belly; inhale as you return to the start position.

Make it harder or easier

To make it easier, drop the weight and focus purely on driving with your shoulder blades.

To make it harder, perform the exercise one arm at a time.

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.