Close Grip Cable Row
Primary musclesBack / Wing
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12
Overview
Different exercises can train the same muscle group, but they may stress different areas because the angles change. If you want more complete muscle development, build your program with movements that target multiple aspects of the muscle.
How to do it
- 1
Close Grip Cable Row is one of the most effective exercises for the back muscles. It helps you develop back width and thickness at the same time. Cable work keeps tension on the muscles through the full range of motion. Cables also let you train both the concentric and eccentric phases of the exercise. Greater tension means greater muscle activation.
- 2
A strong back helps keep the spinal column properly aligned and supports everyday tasks with a lower risk of injury. Along with strengthening the back, this exercise also works the arms and shoulders secondarily.
Muscles worked
Target
Latissimus Dorsi
Synergists
Levator Scapulae، Erector Spinae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis
Alternatives & variations
Unilateral Lat Stretch on the Wall
Back / WingErector Spinae Full Gym Stretching
Band Assisted Muscle-Up
Back / WingCalisthenic Full Gym
Bent Over Dumbbell Row
Back / WingErector Spinae Dumbbells
Reverse Lat-Pulldown
Back / Wing Full Gym
Dead Hang
Back / Wing Full Gym
Inverted Row
Back / Wing Full Gym