Cable Row

How to Perform the Cable Row

1. Set a cable pulley to roughly chest or stomach height and attach a straight bar or V-handle.
2. Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
3. Grip the handle with both hands and step back until you feel tension with your arms fully extended.
4. Brace your core and keep your torso upright or slightly hinged forward at the hips.
5. Pull the handle toward your torso by driving your elbows back and squeezing your shoulder blades together.
6. Hold the contracted position for a brief pause, feeling the squeeze across your mid-back.
7. Slowly extend your arms back to the starting position, allowing your shoulder blades to protract for a full stretch.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides constant tension on the back muscles throughout the entire rep
• ✓Highly versatile — adjust height and attachment for different muscle emphasis
• ✓Joint-friendly and suitable for lifters of all experience levels
• ✓Builds mid-back thickness and improves scapular control

Pro Tips

• ●Experiment with different attachments — a rope targets the rear delts more, a V-handle emphasises the lats.
• ●Slow down the eccentric portion to 2-3 seconds for greater time under tension.
• ●Stand on one leg to add a core stability challenge once you have mastered the standard version.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the cable row in workout programs and training advice.