Underhand row with cable (seated)
Cable seated supine / underhand grip row is an effective exercise for targeting upper body muscles, particularly the middle back, lats, biceps, and rear deltoids. Its benefits include improved posture, enhanced back strength, and better muscle balance. The supine (underhand) grip emphasizes bicep activation and encourages a full range of motion, leading to greater flexibility. Athletes can profit from this exercise by building a robust back, which is crucial for lifting, pulling, and overall upper body durability, enhancing performance across various sports.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
41kg
Avg. weight
91lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the cable machine and grasp the straight bar with a shoulder-width underhand (supinated) grip.
- 2Slide your buttocks backward and straighten your back. Ensure the cable is pulled taut, with your arms and shoulders stretching forward.
- 3Keeping your elbows close to your body, exhale and pull the bar towards your abdomen.
- 4Hold the position for a count of two, sticking out your chest and squeezing your back muscles.
- 5Inhale as you slowly return the bar to the starting position, allowing your arms and shoulders to stretch forward.
- 6Repeat for the desired number of repetitions.
Tips & Tricks
Engage Your Core: Keep your core muscles engaged throughout the movement to maintain stability and proper posture.
Controlled Movements: Perform the exercise with slow and controlled movements. Avoid using momentum to pull the cable.
Full Range of Motion: Ensure you are pulling your elbows back fully and squeezing your shoulder blades together at the peak of the movement for maximum muscle engagement.
Neutral Spine: Maintain a neutral spine by keeping your back straight and avoiding any rounding.
Keep Elbows Close: Keep your elbows close to your body to emphasize the engagement of your back muscles rather than your arms.
Breathing: Exhale as you pull the cable towards you and inhale as you return to the starting position. Proper breathing helps with muscle activation and control.
Grip: Use a comfortable underhand grip. This positioning will help to target your lower lats and biceps more effectively.
Adjust Weights: Start with a weight that allows you to perform the exercise with correct form. Gradually increase the weight as you get stronger.
Foot Position: Ensure your feet are firmly planted on the footrests to provide stability during the exercise.
Avoid Over-Retracting: Don’t pull too far back as this can cause shoulder impingement. The optimal range is where your shoulder blades are fully retracted without straining.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
