How to Do Cable Seated Supine Grip Row

Cable Seated Supine Grip Row is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Seated Supine Grip Row

  1. 01Sit on the rower bench and grasp the straight bar with an underhand grip, palms facing up.
  2. 02Place the feet on the pads with a slight bend in the knees and an upright torso.
  3. 03Pull the bar toward the lower stomach by driving the elbows behind the plane of the back.
  4. 04Squeeze the shoulder blades together at the point of peak contraction.
  5. 05Extend the arms forward while keeping the chest elevated and the spine neutral.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Seated Supine Grip Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid leaning the torso backward more than ten degrees to ensure the tension remains on the mid-traps rather than the lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Seated Supine Grip Row questions

What muscles does Cable Seated Supine Grip Row work?

Cable Seated Supine Grip Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Seated Supine Grip Row correctly?

Sit on the rower bench and grasp the straight bar with an underhand grip, palms facing up. Place the feet on the pads with a slight bend in the knees and an upright torso. Pull the bar toward the lower stomach by driving the elbows behind the plane of the back. Squeeze the shoulder blades together at the point of peak contraction. Extend the arms forward while keeping the chest elevated and the spine neutral.

What is the A90 coach tip for Cable Seated Supine Grip Row?

Avoid leaning the torso backward more than ten degrees to ensure the tension remains on the mid-traps rather than the lower back.

Is Cable Seated Supine Grip Row suitable for beginners?

Cable Seated Supine Grip Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Seated Supine Grip Row?

Cable Seated Supine Grip Row uses cable.

A90 Intelligence

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A90 Intelligence programmes cable seated supine grip row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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