Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Close-Grip Cable Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Close-grip cable rows use a V-bar or narrow handle attachment, bringing your hands close together with a neutral grip. This grip allows a greater range of motion than wide handles and emphasizes the lats over the upper back.
When to use it
Use for lat development with full range.
Who it's for
All fitness levels looking to build strength and muscle definition.
Pull the handle to your belly button with elbows staying tight to your sides. The close grip lets you stretch further forward at the start and pull further back at the finish. Full range of motion is the advantage here.
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Attach a V-bar or close-grip handle to the cable.
Sit at the cable row station with feet on the platform.
Grip the handle with hands close together.
Keep your back straight and chest up.
Pull the handle to your midsection.
Squeeze your lats and return with control.
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.
Use close-grip cable rows as your standard horizontal cable pull for lat development. The neutral grip is joint-friendly and the full range maximizes lat stretch and contraction. Pairs well with wide-grip rows for complete coverage.
Leaning back too far during the pull.
Changing your back position during the Close-Grip Cable Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Rounding the back at the starting position.
Changing your back position during the Close-Grip Cable Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled movement.
Bouncing or using momentum during the Close-Grip Cable Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not achieving full scapular retraction.
Changing your shoulder position during the Close-Grip Cable Row can redirect the movement away from your Latissimus dorsi. Use the shoulder-blade position described in the setup and keep the motion controlled.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Close-Grip Cable Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Close-Grip Cable Row
The Close-Grip Cable Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Close-Grip Cable Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Erector spinae.
Our library labels Close-Grip Cable Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Close-Grip Cable Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Close-Grip Cable Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Close-Grip Cable Row include: Seated Cable Row, Close-Grip Lat Pulldown. These exercises target similar muscle groups as the Close-Grip Cable Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.