When it comes to building a strong and toned back, the close grip seated cable row is one of the most effective exercises you can do. Not only does it target multiple muscle groups in your back, but it also engages your biceps, forearms, and shoulders, making it a great all-around exercise.
What is a Close Grip Seated Cable Row?
A close grip seated cable row is a strength-training exercise that works the muscles in your upper and middle back. You perform the exercise by sitting on a machine with a cable attached to a weight stack. You then grasp the handle with your hands close together and pull it towards your chest while keeping your back straight.
The close grip seated cable row is a compound exercise, which means it works multiple muscle groups at the same time. The main muscles worked during the exercise are the rhomboids, trapezius, and latissimus dorsi.
How to Perform a Close Grip Seated Cable Row
Here's how to perform a close grip seated cable row:
- Adjust the seat of the machine so that your feet are flat on the ground and your knees are slightly bent.
- Grasp the handle with your palms facing down and your hands close together, about shoulder-width apart.
- Sit up straight with your shoulders back and your chest out.
- Keeping your elbows close to your body, pull the handle towards your chest, squeezing your shoulder blades together as you do so.
- Hold the position for a second or two, then slowly release the handle back to the starting position.
- Repeat for the desired number of reps.
When performing the close grip seated cable row, it's important to maintain proper form throughout the exercise. Keep your back straight and your shoulders back, and avoid using momentum to pull the handle.
Variations of the Close Grip Seated Cable Row
There are several variations of the close grip seated cable row that you can try to target different muscles in your back:
- Wide Grip Seated Cable Row: Instead of holding the handle close together, grasp it with your hands wider apart to target your outer back muscles.
- Reverse Grip Seated Cable Row: Hold the handle with your palms facing up to target your biceps and forearms in addition to your back.
- One Arm Seated Cable Row: Perform the exercise with one arm at a time to emphasize each side of your back individually.
Benefits of the Close Grip Seated Cable Row
Here are some of the benefits of incorporating the close grip seated cable row into your workout routine:
- Strengthens your back muscles: The exercise targets your upper and middle back muscles, helping to build strength and improve posture.
- Engages multiple muscle groups: In addition to your back muscles, the close grip seated cable row also works your biceps, forearms, and shoulders.
- Improves grip strength: Holding onto the handle during the exercise can help improve your grip strength over time.
- Can be adjusted for different fitness levels: You can adjust the weight and number of reps to cater to your fitness level and goals.
Incorporating the Close Grip Seated Cable Row into Your Workout Routine
If you want to incorporate the close grip seated cable row into your workout routine, try doing 3-4 sets of 8-12 reps each time you work out your back muscles. Make sure to rest for 30-60 seconds between sets to allow your muscles to recover.
In addition to the close grip seated cable row, you can also include other exercises that target your back muscles, such as pull-ups, lat pulldowns, and bent-over rows. By incorporating a variety of exercises into your workout routine, you can help prevent boredom and ensure that you're targeting all the muscles in your back.
Conclusion
The close grip seated cable row is a versatile and effective exercise that can help you build a stronger and more toned back. By incorporating it into your workout routine, you can target multiple muscle groups and improve your overall fitness level. So if you're looking to build a stronger back, give the close grip seated cable row a try!