Underhand Seated Cable Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Teres Major
• Rhomboids

Helps

• Deltoid
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Seated Row Machine or Cable Station

Technique

1. Attach a straight bar to the low pulley, sit with your feet on the platform, and take the bar with an underhand shoulder-width grip.
2. Sit tall with knees slightly bent and arms extended.
3. Pull the bar to your lower stomach, elbows tucked to the body.
4. Return slowly to straight arms without rounding forward.

Cues

• Pull to the belly button.
• Sit tall; do not rock.
• Squeeze the lats.

Common mistakes

• Rocking the torso back and forth.
• Shrugging the shoulders.
• Pulling to the chest instead of the stomach.

Alternatives

• Seated Cable Row
• Reverse-Grip Barbell Row