Back
Seated Cable Row (Neutral MAG Grip)
The Seated Cable Row (Neutral MAG Grip) is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 16%, rhomboids 16% and mid traps 16%.
How to do it
- Clip a neutral MAG grip handle to the low pulley of a seated row station.
- Sit with the feet on the platform and the knees slightly bent.
- Grip the handles, palms facing each other, and sit upright with the arms straight.
- Row the handle to the upper belly, driving the elbows back past the torso.
- Let the arms straighten slowly while the torso stays upright.
Tips
- The shoulder-width handles let the elbows travel further back than a close V-bar.
- Finish each rep with the chest proud and the shoulder blades together.
Common mistakes
- Rocking the torso back and forth.
- Rounding the lower back in the stretch.
- Shrugging at the end of the pull.
Muscles worked by the Seated Cable Row (Neutral MAG Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Seated Cable Row (Neutral MAG Grip) alternatives
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No equipment
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Frequently asked questions
What muscles does the Seated Cable Row (Neutral MAG Grip) work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Seated Cable Row (Neutral MAG Grip) good for beginners?
Yes. The Seated Cable Row (Neutral MAG Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Cable Row (Neutral MAG Grip)?
For example the Band Row, Hammer Strength Low Row and Hammer Strength Row. They train mostly the same muscles, some with different equipment.
How do you make the Seated Cable Row (Neutral MAG Grip) harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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