Instructions

1

Sit upright on the machine bench with back firmly against the backrest, feet flat on the floor or footrest. Grip the handles with a neutral grip (palms facing each other) at chest height, elbows bent at approximately 90 degrees.

2

Adjust the seat height so the handles align with mid-chest level. Ensure shoulders are relaxed and down, not shrugged. Take a deep breath and prepare to push by engaging core muscles.

3

Slowly allow the handles to move backward by controlling the weight with your chest and arms, maintaining tension throughout. Keep elbows at shoulder height and avoid letting the chest collapse forward. This eccentric phase should take 2-3 seconds.

4

Exhale and powerfully push the handles forward by contracting the chest muscles, pressing until arms are nearly fully extended without locking elbows. Return in a controlled manner to the starting position with a slight pause before the next repetition.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

When programming for Pectoralis Major growth, the Cable Seated Supine grip Row stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Improves overall Back stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Beginner Tips

If you are new to the Cable Seated Supine grip Row , focus on mastering the movement pattern with zero weight before adding Cable.

Cable Seated Supine grip Row