CompoundCable
Seated Cable Reverse Grip Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a cable row station with feet firmly on the platform and knees slightly bent
- Grasp the cable handle with an underhand grip palms facing up (shoulder-width apart)
- Sit upright with back straight and chest up while leaning slightly back
- Take a deep breath in, then drive your elbows back while pulling the handle toward your lower abdomen (below navel)
- Keep your elbows close to your sides throughout and focus on pulling with your back, not your arms
- At the fully contracted position, squeeze your shoulder blades together and hold for 1 second with strong tension in your mid-back
- Slowly and with control, extend your arms back to the starting position (take 2-3 seconds)
- Extend your arms fully until you feel a stretch in your back muscles
💡Coaching Cues
- ✓
Underhand grip throughout
- ✓
Pull to lower abdomen
- ✓
Squeeze shoulder blades
- ✓
Elbows drive back
- ✓
Control the return
- ✓
Chest stays up
⚠️Common Mistakes
- ✗
Using too much body lean
- ✗
Not squeezing shoulder blades
