The close grip cable row is a seated horizontal pull performed on a low cable with a narrow V-handle, drawing the elbows past the ribs to train the lats and the middle back. The neutral, shoulder-width-or-closer grip keeps the elbows tucked to the sides, which puts more of the pull on the lats and lower traps than a wide bar row, where the elbows flare and the rear delts do more. The seated position spares the lower back. Lifters program it as the main row on a back day or as a second pull after pull-ups or deadlifts.
What Muscles Does the Close Grip Cable Row Work?
- Primary: Latissimus dorsi, rhomboids, middle trapezius
- Secondary: Posterior deltoid, biceps brachii, brachialis, lower trapezius
- Tertiary: Erector spinae, forearm flexors, hamstrings
How Do You Set Up for the Close Grip Cable Row?
Attach a V-handle to the low pulley of a seated row station and sit on the pad. Place the feet on the platform, knees slightly bent, and reach forward to grasp the handle with a neutral grip, palms facing each other. Push back with the legs until the arms are straight and the stack is off its stops. Sit tall with the chest up, shoulders over the hips, and the shoulder blades relaxed forward.
How Do You Perform the Close Grip Cable Row?
- Set the torso upright with the arms straight, knees slightly bent and the cable taut.
- Pull the handle toward the navel, driving the elbows straight back past the ribs and keeping them tight to the sides.
- Stop when the handle touches the lower abdomen and the shoulder blades are pulled together; the torso has not leaned back.
- Squeeze the back for one count, chest up and elbows behind the torso.
- Extend the arms slowly, letting the shoulder blades slide forward at the end so the lats stretch.
- Reset the tall posture with straight arms and a taut cable before the next pull.
What Are the Key Form Cues?
- Elbows to the back pockets: drive them back and down along the ribs so the lats, not the biceps, pull the handle.
- Chest to the handle, not handle to the chest: keep the sternum lifted as the handle arrives so the upper back finishes the rep.
- Let the shoulder blades open at the front of each rep and feel the lats lengthen.
- Keep the wrists straight and the handle level with the navel through the pull.
- Pin the hips on the pad so the torso angle stays the same from start to finish.
What Are the Most Common Mistakes?
- Loading the stack too heavy: the torso rocks back to start the pull and the row becomes a lower back swing; drop a plate until the torso stays still.
- Pulling with the arms first: the elbows bend before the shoulder blades move and the biceps take the load; start each rep by drawing the shoulder blades back.
- Rounding forward at the stretch: the lumbar spine flexes under load with the arms extended; let only the shoulder blades slide forward, not the spine.
- Shrugging the shoulders toward the ears: the upper traps lift and the lats lose the finish; keep the shoulders down as the handle arrives.
- Stopping short of the torso: the shoulder blades never pull together and the middle back does not contract; touch the handle to the abdomen on every rep.
What Are the Best Close Grip Cable Row Variations?
- Seated cable row: the same pull with a wider straight bar, elbows out and more rear delt.
- Close grip cable row with a pause: a three-second hold at the abdomen.
- Chest-supported close grip row: torso against a pad, lower back removed entirely.
- Single-arm cable row: one D-handle at a time, more range and a slight trunk rotation.
- Close grip dumbbell row: the same elbow path with a dumbbell, hinged over a bench.
How Do You Progress the Close Grip Cable Row?
- Add one plate once every set finishes at the top of the rep range with the torso still.
- Build from 8 reps a set to 12 before each plate jump.
- Add a fourth set when three no longer leave the middle back fatigued.
- Add a two-second squeeze at the abdomen, or extend the arms on a three-count.
How Should You Program the Close Grip Cable Row?
Place the close grip cable row early in abackor pull session, as the first horizontal pull after pull-ups or as the main row on its own, two times a week. Work 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest. Pair it with a lat pulldown or a face pull so the back is pulled from two angles.