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How Your Grip Changes What You Train in the Seated Row

  • June 3, 2026
  • Brad Hyde

Upper back vs lats – and what to do if you’ve got shoulder pain

The seated cable row is one of the most popular exercises in the gym – and for good reason. It builds a strong back, supports good posture, and helps keep your shoulders healthy. 

But what many people don’t realise is this: 

Small changes in how you hold the handle can completely change which muscles are doing the work. 

A research study by Vasconcelos et al. (2023) looked at different grip positions and arm angles during the seated cable row and found clear differences in muscle activation. Here’s what that means for you and your training. 

Want to Target Your Lats? Go Narrow

If your goal is to build your lats (the big muscles that give your back width and help with pulling strength), the research is very clear: 

A close-grip row biases the lats more 

This includes: 

  • Neutral grip 
  • Supinated (palms-up) grip 
  • Elbows staying close to your body 

In the study, these close-grip positions: 

  • Produced more force 
  • Activated the upper and lower lats more 
  • Reduced strain on the smaller shoulder muscles

Want to Bias Upper Back & Posture Muscles? Go Wider

If you’re more focused on: 

  • Upper back strength 
  • Posture 
  • Shoulder blade control 

Then a wider grip row can be useful. 

Wide rows (elbows flared out more to the side): 

  • Increase activation of the upper trapezius 
  • Increase activation of the middle trapezius 
  • Increase activation of the rear delts 

These muscles help with posture and shoulder blade stability – but they come with a trade-off. Wider grip = less load and more stress on the shoulder 

What If You Have Rotator Cuff or Shoulder Pain? This is where things really matter.

This is where things really matter. 

If you’ve got: 

  • Rotator cuff–related shoulder pain 
  • Shoulder impingement symptoms 
  • Pain during pulling or rowing exercises 

A close-grip row is usually the safer option 

Why? 

  • Keeps the shoulder in a more neutral position
  • Reduces strain on irritated shoulder structures 
  • Allows better lat contribution instead of overloading smaller shoulder muscles ● Typically feels smoother and more controlled

There’s No “Best” Row – Only the Right One for You

Both row variations have a place: 

  • Close grip → lats, strength, shoulder-friendly 
  • Wide grip → upper back, posture, scapular control 

The problem we see at Fighting Fit is when people: 

  • Use the wrong variation for their condition 
  • Load exercises that don’t suit their shoulder 
  • Push through pain thinking it’s “normal gym soreness” 

Pain is feedback — not something to ignore. 

Struggling With Back or Shoulder Pain at the Gym?

If rowing, pulling, or upper-body training keeps flaring up your back or shoulders, that’s not something you have to live with. 

At Fighting Fit Physio, we: 

  • Assess how you’re lifting, not just where it hurts 
  • Modify gym exercises instead of telling you to stop training 
  • Help you rebuild strength safely around pain 
  • Get you back training with confidence

Strong, pain-free movement is always the goal. 

If something doesn’t feel right in your training, come see us before it becomes a bigger problem. 

 

Book in with Fighting Fit Physio and train smarter, not sore. 

Brad Hyde
PrevPreviousThe Desk Worker’s Guide to a Pain-Free Neck
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Fighting Fit Physiotherapy is located at 3 / 25 Brendan Dr, Nerang, Gold Coast, QLD, 4211

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At Fighting Fit Physiotherapy, we recognise the impacts that pain and dysfunction can have on one’s personal and professional life. We are committed as primary healthcare professionals to help our clients resume their lifelong pursuit of health and well-being.

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Brenda Samosa
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I had a really bad shoulder and had been seeing a different physio for 3 months (from a different place) I got told Tyson was good. After just a few sessions the movement was coming back. I’m 66 and was worried I would have to stop surfing. But with a lot of help from Tyson I’m back in the waves ( thank you so so much)
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2 years ago
Great team, all friendly, super helpful and first class clinical advice and a big shout out to my Physio Noah with my shoulder issue
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2 years ago
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2 years ago
Shout out to Max from fighting fit physio. He helped me out massively straight after shoulder surgery and back into work and sports in no time. Couldn’t recommend anyone better!
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Riley Wilson
2 years ago
Be AWARE they’ll immediately try to commit you to multiple follow up sessions after your initial consultation. This happened to me and then I later found out that as it just so happens, they have a cancellation policy that says you have to pay 100% of the consultation fee for cancelling. They failed to tell me this when they were pushy in committing me to 6 sessions after my consult, so that was a really nice little surprise.

I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.
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Megan Shelley
2 years ago
Fighting Fit Physiotherapy is hands down the best physio I've encountered. Having tried multiple physios for various injuries, I always find myself coming back to them. Their expertise consistently exceeds expectations, helping me get back to my sport faster than I thought possible. Their personalized approach and attention to detail make all the difference. I could not recommend a better or more exceptional physio team!
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3 years ago
Can't recommend this place high enough. I was in so much pain with my knee an had been for months through advise an exercises I'm now looking forward to returning to gym an back riding my horses in endurance thank you so much
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Courtney Halse
4 years ago
Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

Also shout out to Georgia on the front desk. She makes you feel welcome and brings a sense of warmth to the place!
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After hip replacement surgery in February I wanted toget back into weight training legs, I started with Mitch 18 weeks ago and after a lot of hard work and sweat I am able to safely train again, I cannot thank Mitch enough for his support,encouragement and knowledge. The staff are friendly and helpful and I always looked forward to my session's
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Robert Parkinson
4 years ago
This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.
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Kiri Canavan
4 years ago
Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

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Fighting Fit Physiotherapy Nerang Gold Coast

fighting fit
physiotherapy

call 0402 938 661

Fighting Fit Physiotherapy provides the ultimate physiotherapy experience! No matter what type of injury or condition you suffer, we strive for all our patients to be ‘fighting fit’ and achieve peak performance in their sport and everyday life.

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Fighting Fit Physiotherapy Nerang Gold Coast

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GOLD COAST PHYSIO

Fighting Fit Physiotherapy provides the ultimate physiotherapy experience! No matter what type of injury or condition you suffer, we strive for all our patients to be ‘fighting fit’ and achieve peak performance in their sport and everyday life.

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