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How to Do Seated Row Narrow — Form, Muscles & Tips

Learn how to do the Seated Row Narrow: step-by-step form, muscles worked, cable machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit at a seated cable row machine with your feet flat on the foot platform and knees slightly bent.
  2. Grip the narrow V-bar handle with both hands, palms facing each other.
  3. Sit upright with your back straight, core engaged, and arms fully extended in front of you.
  4. Pull the handle toward your lower abdomen by driving your elbows straight back.
  5. Squeeze your shoulder blades together at the peak contraction.
  6. Keep your torso upright throughout — avoid leaning back excessively.
  7. Slowly extend your arms back to the starting position, allowing a full stretch in your back.
  8. Repeat for the desired number of repetitions.