Back · Cable
Cable Seated Supine Grip Row
How to do the cable seated supine grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a cable row station with feet braced and grip the handle with palms facing up. Pull the handle toward your lower abdomen, driving your elbows back close to your sides, then return under control.
- 1Feel your lats and mid-back pull the handle in
- 2Drive your elbows back tight to your sides with the supinated grip
- 3Squeeze at the end and control the return to keep tension
Common mistakes
- Don't lean back or use your torso to yank the weight
- Avoid shrugging your shoulders or rounding your back
- Don't let the weight pull you forward; stay braced
Muscles worked
The cable seated supine grip row mainly works the lats, biceps, and mid traps, with the forearms and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable seated supine grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.