Horizontal pull · Cable

Close Grip Cable Row

The close grip cable row uses a V-handle or narrow grip to pull toward your lower ribs. It emphasizes the lats and mid-back and is a reliable staple back exercise for most lifters.

Primary
Back
Secondary
Biceps
Starting rep range
8–12 reps
Target effort
1.5 reps in reserve
Progression
5 kg / one stack step

Muscles worked

The lats pull the arms back close to your sides, while the rhomboids and mid traps squeeze the shoulder blades. The biceps assist with elbow flexion.

How to set up

  1. Attach a V-handle and sit with your feet on the platform, knees slightly bent.
  2. Grip the handle with palms facing each other.
  3. Sit tall with a neutral spine.
  4. Start with arms straight and shoulders reaching slightly forward.

How to do each rep

  1. Pull the handle toward your lower ribs, elbows close to your sides.
  2. Squeeze your back at the end of the pull.
  3. Return slowly over 2 seconds to a full stretch.
  4. Keep your torso steady; avoid rocking.

Common close grip cable row mistakes

Swinging the torso

Keep your torso steady and let your back do the pulling.

Rounding the lower back

Keep a neutral spine and bend slightly at the hips if you need more reach.

Shortening the stretch

Let your arms fully extend and your shoulder blades spread between reps.

Sets, reps, and progression

Surpass starts the close grip cable row at 8–12 reps with about 1.5 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.

Use 8-15 reps and add weight when you hit the top of the range. Keep form strict as you progress.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Close Grip Cable Row alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Barbell RowBack · BarbellChest Supported RowBack · Dumbbells, BenchDumbbell RowBack · Dumbbells, BenchHammer Strength High RowBack · Plate-loaded machineHammer Strength Iso-Lateral RowBack · Plate-loaded machineHammer Strength Low RowBack · Plate-loaded machine

Calculators

1RM CalculatorNext Set CalculatorPlate Calculator

Questions

Is the close grip row good for lats?

Yes. Keeping the elbows tight to your body emphasizes the lats.

How many sets of rows should I do?

Three to four sets per session is common, depending on your total weekly back volume.