Cable Row Secret: How to Hit Your Lats, NOT Your Traps! The Cable Seated Row is a back-day staple, but the handle you choose dictates your gains! 💡 Your back is complex. By simply changing your grip and attachment, you can shift the tension between your Lats (Latissimus Dorsi), Mid-Back (Rhomboids/Traps), and Rear Delts. 1. CLOSE, NEUTRAL GRIP (V-Bar): Pulling to the lower abdomen emphasizes the Lats for width and V-taper. Focus on driving your elbows back and slightly down. 2. WIDE GRIP ...