Tim’s Tips are written by Tim Rigby, M.A., NSCA-CPT
It’s a staple of your back day or “pull” day: the seated cable row. Usually this is performed as a secondary exercise to the lat pulldown or chin-ups, and it’s almost always done the same way – using an overhand wrap grip and a bar that’s equal to or less than the width of your shoulders. This is well and good for developing your back, especially the latissimus dorsi (middle back) and rhomboids. However, this particular apparatus is more versatile than you probably think, and can be used many other ways to hit other muscle groups as desired.
For instance, remember that a wrap grip will biomechanically engage your biceps, so if you’re looking to isolate your lats better, you should use a hook grip with your thumb on the same side of the bar as your fingers. Also, there’s no law which states you must use an overhand grip; try to perform the same movement with an underhand grip and you’ll instantly feel the difference in muscle stimulation (you’ll likely have to reduce the weight at first). Finally, replace that short bar with a longer bar which will take your hands wider than the width of your shoulders. This will activate your rear delts (as well as your trapezius muscles) to a greater degree.
So don’t just think of the seated cable row as a follow-up to the lat pulldown. If you add up all the combinations between the various grip/hand positions and bars you can use, there are at least 8 different ways your can perform this excellent, effective exercise!