Cable Bent-Over Row
Strengthen your back with the Cable Bent-Over Row! Build muscle and improve posture with this effective exercise.
The Cable Bent-Over Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Bent-Over Row Variations and Alternatives
How to do the Cable Bent-Over Row
Set up the cable machine: with a double handle attachment placed at the lowest level.
Position yourself: Stand facing the machine with your feet shoulder-width apart.
Get into starting position: Bend at the hips and knees to lean forward. Keep your spine neutral and slightly arch your lower back.
Grasp the handles: Grab the handles with both hands, using an overhand grip (palms facing down).
Execute the row: Brace your core and keep your elbows close to your body as you row the handles towards your waist.
Focus on muscle contraction: Squeeze your shoulder blades together as you pull, focusing on contracting your back muscles.
Return to start: Slowly release the handles back to the starting position with control, extending your arms fully and feeling a stretch in your lats and shoulders.
Repeat: Repeat the movement for the desired number of repetitions and sets.
Make sure you maintain proper form throughout the exercise to maximize effectiveness and prevent injury. Adjust the weight accordingly to match your strength level.
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Cable Bent-Over Row FAQs
What muscles does the Cable Bent-Over Row work?
The Cable Bent-Over Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Cable Bent-Over Row?
Cable handle attachment or cable machine.
Is the Cable 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 Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Bent-Over Paused Row, Barbell Supinated Row and Towel Bent-Over Row.
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