Close-Grip Cable Row
Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
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For training your back, the Close-Grip Cable Row is a solid beginner-level pulling movement in the compound category. Use for lat development with full range.
Everything You Need to Know About the Close-Grip Cable Row
The Close-Grip Cable Row is a good for beginners exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lat development with full range. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Close-Grip Cable Row work?
Primary
Secondary
Stabilizers
Step-by-step: Close-Grip Cable Row
- 1
Attach a V-bar or close-grip handle to the cable.
- 2
Sit at the cable row station with feet on the platform.
- 3
Grip the handle with hands close together.
- 4
Keep your back straight and chest up.
- 5
Pull the handle to your midsection.
- 6
Squeeze your lats and return with control.
What are the best tips for the Close-Grip Cable Row?
Close grip allows for greater range of motion.
Neutral grip position is shoulder-friendly.
Emphasizes lat stretch and contraction.
Keep elbows close to your body throughout.
Mistakes to watch for on the Close-Grip Cable Row
Leaning back too far during the pull.
A compromised back position during the Close-Grip Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rounding the back at the starting position.
A compromised back position during the Close-Grip Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled movement.
Bouncing or using momentum during the Close-Grip Cable Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full scapular retraction.
Without proper shoulder positioning during the Close-Grip Cable Row, your Latissimus dorsi can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Close-Grip Cable Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Close-Grip Cable Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Close-Grip Cable Row?
Other Variations
- V-Bar Cable Row
- Narrow Grip Seated Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Close-Grip Cable Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back straight throughout the movement.
- Control the weight on the return.