Cable Row (Narrow Grip)
The Cable Row (Narrow Grip) is a cable exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Cable Row (Narrow Grip)
- 1Sit at the cable row machine with your feet on the platform, knees slightly bent, and grab the narrow handle with both hands, sitting tall with your chest up and shoulders relaxed down. Brace your abs gently and let your arms extend in front of you with a small bend in your elbows.
- 2Pull the handle in toward your lower ribs, driving your elbows back and close to your sides while you squeeze your shoulder blades together and breathe out. Pause for a moment, then slowly straighten your arms to return to the start, breathing in and keeping your back tall without leaning or swinging too much forward or backward.
Coach tips
- Keep your chest lifted and avoid rounding your upper back so the work stays in your lats and mid-back instead of your lower back.
- Think about pulling with your elbows, not your hands, to better engage your back muscles and avoid overusing your biceps.
- Move the weight in a smooth, controlled way—no jerking or swinging your body—to protect your lower back and get more out of each rep.
Train upper back smarter
One rep, one set. Hypro turns the Cable Row (Narrow Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Row (Narrow Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Row (Narrow Grip) fits right into proven hypertrophy and strength templates.
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