Cable Row (Supinated Grip)
The Cable Row (Supinated 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 (Supinated Grip)
- 1Sit at the cable row machine, place your feet on the platform, grab the handle with your palms facing up, and sit tall with your chest up and a slight bend in your knees. Keep your shoulders relaxed away from your ears and your arms straight but not locked, with the cable pulled tight in front of you.
- 2Pull the handle toward your lower ribs by driving your elbows back close to your sides, squeezing your shoulder blades together as you exhale, then slowly straighten your arms as you inhale to return to the start without letting your shoulders roll forward. Move with control the whole time, keeping your body still instead of leaning and swinging to move the weight.
Coach tips
- Think “chest up, shoulders down” to avoid shrugging and keep the work in your back, not your neck.
- Keep your elbows close to your body as you pull so you feel your mid-back and biceps, not just your arms.
- Choose a weight that lets you control the return slowly; if you’re jerking or rocking your torso, it’s too heavy.
Train upper back smarter
One rep, one set. Hypro turns the Cable Row (Supinated Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Row (Supinated 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 (Supinated Grip) fits right into proven hypertrophy and strength templates.
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