Seated Close Grip Row (Cable)

A compound back exercise using a cable row machine with a close grip attachment to strengthen the middle back and lats while seated.

Instructions

1. Sit at a cable row machine with your feet firmly planted on the floor or platform.
2. Grasp the close grip handle (hands close together) with arms extended forward at chest height.
3. Lean back slightly and adjust your posture so your back is straight.
4. Pull the handle toward your lower chest by driving your elbows back and retracting your shoulder blades.
5. Pause briefly when the handle reaches your torso.
6. Slowly extend your arms and return to the starting position under control.

Tips

• The close grip targets more of the middle back compared to wider grip variations.
• Initiate the pull by retracting your shoulder blades rather than bending your arms.
• Maintain an upright posture and avoid rounding your lower back.
• Use a controlled tempo with emphasis on the squeeze at the end of each rep.
• Keep the movement in the vertical plane and avoid rotating your torso.