Narrow Grip Seated Row

Beginner Level of Difficulty

The narrow grip lat pull down is a beginner back exercise. This exercise targets the mid-back, lats and lower traps. This exercise is suitable for any fitness level.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Lat Pull Down

Lat Pull Down

The pulldown machine or the cable lat pulldown is a strength training device designed to develop and strengthen the back muscles. It simulates the mechanics of a pull-up and isolates your upper back while you are anchored in an upright seated position.

Exercise Instructions

narrow grip seated row - step 1

Step 1

Start in a seated position with your knees tucked under the pads. Hold the bar at approximately shoulder width with your palms facing into you.

narrow grip seated row - step 2

Step 2

Lean back slightly and keep your shoulders pulled back as you pull the bar down towards your chest.

narrow grip seated row - step 3

Step 3

Return the bar back to the starting position and repeat.