Seated close grip row
A cable-based pulling exercise that targets the mid-back, lats, and biceps to build upper back thickness and improve posture.
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- Sit on the rower platform with your knees slightly bent and place your feet firmly on the footrests.
- Grasp the close-grip V-bar attachment with an overhand or neutral grip, keeping your spine neutral and shoulders down.
- Lean back slightly so your torso is upright and your arms are fully extended, feeling a stretch in your lats.
- Pull the handle toward your lower abdomen by driving your elbows backward and retracting your shoulder blades.
- Squeeze your back muscles at the peak of the contraction, then slowly reverse the movement to return to the starting position.
Muscles worked
Latissimus dorsiRhomboidsTrapeziusBiceps
Form tips
- Focus on pulling with your elbows rather than pulling with your hands to maximize back engagement.
- Keep your torso stationary throughout the movement; do not swing your body to generate momentum.
- Depress your shoulder blades down and away from your ears before starting each repetition.
Common mistakes
- Using excessive momentum and leaning back too far to pull the weight.
- Shrugging your shoulders upward during the pull, which shifts the tension to the upper traps.
- Rounding your lower back during the eccentric phase, which increases the risk of lumbar injury.
FAQ
What muscles does the seated close grip row target?
It primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary engagement from the biceps and forearms.
How many reps and sets should I perform?
For muscle hypertrophy and strength, aim for 3 to 4 sets of 8 to 12 controlled repetitions with a moderate-to-heavy weight.
Can I perform this exercise with a straight bar?
Yes, but using a straight bar with a wide grip shifts the emphasis more toward the upper back and rear deltoids, whereas the close-grip V-bar focuses more on the lats and mid-back.
