Movement overview

The Cable Seated Row Neutral Grip is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms as secondary muscles. This exercise is performed using a cable machine with a neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists.

Step-by-step cues

1. Sit on the cable row machine with your feet firmly placed on the foot platform and knees slightly bent.
2. Grasp the neutral grip handle with both hands, palms facing each other.
3. Keep your back straight and chest up as you lean slightly forward to extend your arms fully.
4. Pull the handle towards your torso by retracting your shoulder blades and bending your elbows.
5. Pause briefly when the handle reaches your abdomen, ensuring your back remains straight.
6. Slowly extend your arms back to the starting position while maintaining control of the weight.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a straight back throughout the movement to avoid lower back strain.
• Focus on squeezing your shoulder blades together at the peak of the contraction.
• Avoid using momentum; control the weight during both pulling and releasing phases.
• Keep your elbows close to your body to maximize engagement of the back muscles.
• Breathe out as you pull the handle towards you and inhale as you return to the starting position.