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Cable Seated Supine-grip Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Introduction to the Cable Seated Supine-grip Row

The Cable Seated Supine-grip Row is an effective exercise targeting the muscles in your back, shoulders, and arms, providing a comprehensive upper body workout. It is suitable for individuals at any fitness level, from beginners to advanced athletes, due to its adjustable resistance. This exercise is ideal for those looking to improve their upper body strength, enhance muscle tone, and promote better posture.

Performing the: A Step-by-Step Tutorial Cable Seated Supine-grip Row

  • Sit on the bench and place your feet securely on the foot supports, keeping your knees slightly bent.
  • Grasp the bar with a supine (underhand) grip, hands shoulder-width apart, and sit back with your arms fully extended, maintaining a straight back.
  • Pull the bar towards your abdominal area by driving your elbows back and squeezing your shoulder blades together, keeping your back straight throughout the movement.
  • Slowly extend your arms back out to the starting position, resisting the weight to maximize the exercise's effectiveness. This completes one repetition.

Tips for Performing Cable Seated Supine-grip Row

  • **Grip and Posture:** Hold the cable bar with a supine (underhand) grip, palms facing up. Keep your wrists straight throughout the movement to avoid wrist strain. Also, avoid pulling the bar with your hands only; the power should come from your back and arms, not just your wrists and forearms.
  • **Controlled Movement:** When pulling the cable towards your abdomen, do so in a slow and controlled manner. Avoid jerking or using momentum to pull the weight, as this can lead to injury and reduces the effectiveness of the exercise. The return movement should also

Cable Seated Supine-grip Row FAQs

Can beginners do the Cable Seated Supine-grip Row?

Yes, beginners can do the Cable Seated Supine-grip Row exercise. However, it's important to start with light weights to ensure correct form and avoid injury. As with any exercise, it's beneficial to have a trainer or experienced individual demonstrate the exercise first to ensure you are performing it correctly. Always remember to warm up before starting any exercise routine.

What are common variations of the Cable Seated Supine-grip Row?

  • Standing Cable Row: Instead of sitting, you perform this exercise standing, which engages your core and lower body more.
  • Wide-Grip Cable Row: By using a wide grip, you can target the upper back and shoulder muscles more effectively.
  • Close-Grip Cable Row: This variation allows you to target the middle of your back, helping to improve posture and strength.
  • Incline Cable Row: This version is performed on an incline bench, which changes the angle of the pull and targets different muscles in your back.

What are good complementing exercises for the Cable Seated Supine-grip Row?

  • The Dumbbell Bent Over Row complements the Cable Seated Supine-grip Row by engaging similar muscle groups, including the rhomboids and trapezius, but offers the added benefit of unilateral training, ensuring both sides of your back develop equally.
  • The T-Bar Row exercise complements the Cable Seated Supine-grip Row by targeting the middle back muscles but adds an element of core stability and strength, enhancing overall back development and posture.

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