In the gym, it is most common to find a close-grip, triangle-shaped handle attached to the cable of a Seated Row station.

Big power lifters like to do cable rows using this handle since they can use a lot more weight – not because of the power of the back –  but because the chest and shoulder complex is also involved by the inward position of the arms.

When you do the Seated Row with a close-grip though, observe how the handle can only be pulled as far as your abdomen.

Note that you’re not getting a complete contraction of your lats and traps, because you leave off the final 2 to 3 inches of your full range of motion.

Do This:

If you’d like a better alternative, and better result, use a slightly wider-grip row.

Just detach the narrow grip handle and connect a wider bar, or 2 long-strap handles, or even the long tricep pull rope (upturned for grip) to the cable.

Some seated row stations even have a dual cable/handle configuration to use – all the better for this great rowing exercise.

Be prepared to lower your weight!

Believe me – what you may sacrifice in load (because of the back isolation), you’ll more than make up for with the greater range of motion — with much greater involvement of your middle trapezius and rhomboids (mid-back), in conjunction with your lats.

And that is exactly what you want to be targeting in order to create that nice V-back shape, to promote better posture, and to improve functional movement.

Try it and see.

Doug