Back
Seated Cable Row (Underhand Bar)
The Seated Cable Row (Underhand Bar) is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 15%, rhomboids 15% and mid traps 15%.
How to do it
- Clip a straight bar to the low pulley of a seated row station.
- Sit with the feet on the platform and grip the bar underhand at shoulder width.
- Sit upright with the arms straight and the chest up.
- Row the bar to the lower belly, keeping the elbows close to the body.
- Let the arms straighten slowly until the shoulder blades spread.
Tips
- Drive the elbows back toward the hips for more lat work.
- Keep the wrists straight rather than curling the bar.
Common mistakes
- Curling the bar with the biceps before the back engages.
- Leaning back to finish.
- Letting the elbows flare out.
Muscles worked by the Seated Cable Row (Underhand Bar)
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.
Elbows tucked with an underhand grip bias the lower lats and biceps. 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 (Underhand Bar) alternatives
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No equipment
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Frequently asked questions
What muscles does the Seated Cable Row (Underhand Bar) work?
Mainly the lats (upper), rhomboids, mid traps and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Seated Cable Row (Underhand Bar) good for beginners?
Yes. The Seated Cable Row (Underhand Bar) 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 (Underhand Bar)?
For example the Seated Machine Row (Underhand Grip), Band Row and Cable Row. They train mostly the same muscles, some with different equipment.
How do you make the Seated Cable Row (Underhand Bar) harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Supinated Barbell 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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