Workout | Close Grip Seated Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Traps, Abs |
Equipment Required | Cable, Close Grip handle |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
Muscle Groups
- Primary Muscle GroupThe Close Grip Seated Row is an effective exercise for developing the muscles of the upper back, including the lats, traps, and rhomboids. The close grip attachment allows for a more concentrated contraction of the middle back muscles, while also engaging the biceps and forearms during the pulling motion.
This exercise helps improve posture, shoulder stability, and overall pulling strength, making it a great addition to upper body or back-focused workout routines.
The Close Grip Seated Row is excellent for building back strength and improving posture by targeting key upper back muscles such as the rhomboids and traps. The close grip also enhances lat activation, leading to improved back thickness and width. In addition, the seated position and controlled rowing motion help minimize strain on the lower back, making it a safer alternative for those with back issues.
This exercise is also beneficial for increasing pulling strength, which translates to better performance in other compound lifts like deadlifts and pull-ups.
To maximize the effectiveness of the Close Grip Seated Row, focus on pulling the handle toward your lower ribcage and squeezing your shoulder blades together at the top of the movement. Avoid using momentum to pull the weight, and maintain a slow and controlled motion throughout the exercise. If you want to increase the intensity, try pausing for a second at the top of the row or using heavier weights for fewer repetitions.
Level | Sets | Reps | Progression Tips |
---|---|---|---|
Beginner | 2-3 | 8-10 | Start with lighter weights, focusing on form and ensuring a full range of motion. |
Intermediate | 3 | 10-12 | Increase the weight gradually and maintain control throughout the entire movement. |
Advanced | 4 | 12-15 | Use heavier weights, add pauses at the top, or perform the movement slowly to increase time under tension. |
This exercise primarily targets the muscles of the upper back, including the lats, traps, and rhomboids, while also engaging the biceps and forearms.
Yes, beginners can start with lighter weights and focus on mastering proper form before progressing to heavier loads.
Increase the weight, add pauses at the top of the movement, or slow down the lowering phase to increase time under tension and muscle activation.
Avoid rounding your back or using momentum to pull the weight. Focus on controlled movements, keeping your back straight and core engaged throughout the exercise.
Incorporate this exercise 2-3 times per week as part of your upper body or back workout routine to build strength and improve posture.
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