Cable Reverse-Grip Bent-Over Row
Strengthen your back with the cable reverse-grip bent-over row! Target your back muscles with this effective exercise.
The Cable Reverse-Grip Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: cable handle attachment and cable machine.
Required Equipment
Cable Reverse-Grip Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rotator Cuff (infraspinatus)
Cable Reverse-Grip Bent-Over Row Variations and Alternatives
How to do the Cable Reverse-Grip Bent-Over Row
Attach a double D handle to the low pulley of a cable machine and select the weight you want to work with.
Stand in front of the cable machine, face towards it, and grab the handles with a reverse grip (palms facing up).
Bend at your hips and knees, leaning forward until your torso is almost parallel to the floor. Ensure your back is straight and not rounded.
Keep your arms extended, allowing your shoulder blades to stretch forward slightly. This is your starting position.
Brace your core and pull the handles towards your waist, retracting your shoulder blades and keeping your elbows close to your body.
Squeeze your back muscles at the top of the motion.
Slowly release the handles and let your arms extend again, returning to the starting position. Let your shoulder blades protract slightly.
Repeat for the desired number of repetitions and sets.
Make sure to maintain good form throughout the exercise to prevent injury and to target the muscles effectively. Adjust the weight to match your fitness level and ensure that you can perform the exercise with control.
The sequence of images provided shows the correct posture and muscle groups engaged during the exercise, which can serve as a visual guide for correct form and technique.
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Cable Reverse-Grip Bent-Over Row FAQs
What muscles does the Cable Reverse-Grip Bent-Over Row work?
The Cable Reverse-Grip Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Reverse-Grip Bent-Over Row?
Cable handle attachment and cable machine.
Is the Cable Reverse-Grip Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Reverse-Grip Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Reverse-Grip Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Bent-Over Row, Barbell Bench Incline Reverse-Grip Row, Cable Bent-Over Row and Cable Seated Decline Wide-Grip Row.
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