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Horizontal Pull Cable Intermediate Compound Video

How to do the Close Grip Cable Row

Primary: Upper Back · also works Biceps, Lats, Forearms.

The Close Grip Cable Row targets the upper back muscles, specifically the rhomboids and trapezius. By using a cable machine and a close grip handle, this exercise provides constant tension throughout the movement, promoting muscle hypertrophy and strength. It is an effective compound exercise that also engages the biceps and forearms as secondary muscle groups.

Demo video: Close Grip Cable Row · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a close grip handle to the low pulley of a cable machine.

  2. 2

    Sit on the bench or floor with your feet braced against the footplate or platform.

  3. 3

    Grasp the handle with both hands, keeping your elbows close to your body.

  4. 4

    Pull the handle towards your midsection while keeping your back straight and chest up.

  5. 5

    Squeeze your shoulder blades together at the end of the range of motion, then slowly return to the starting position.

Coaching cues

  • Avoid shrugging your shoulders during the movement; focus on squeezing your shoulder blades together.
  • Maintain a neutral spine throughout the exercise to prevent lower back strain.
  • Control the movement both on the pull and the return to maximize muscle tension and effectiveness.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Close Grip Cable Row alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Face PullCable · beginner Seated Cable RowCable · beginner Single Arm Cable RowCable · intermediate Wide-Grip Cable RowCable · intermediate Band Face PullResistance Band · beginner Band Pull-ApartResistance Band · beginner

Frequently asked questions

What muscles does the Close Grip Cable Row work?

Primary: Upper Back. Secondary: Upper Back, Biceps, Lats, Forearms

How many sets and reps of Close Grip Cable Row should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Close Grip Cable Row?

Same movement pattern, different equipment: Face Pull, Seated Cable Row, Single Arm Cable Row, Wide-Grip Cable Row, Band Face Pull, Band Pull-Apart.

Is the Close Grip Cable Row good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.