Cable Standing Row
Strengthen your back with Cable Standing Rows! Build muscle and improve posture with this effective exercise.
The Cable Standing Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Standing Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Standing Row Variations and Alternatives
How to do the Cable Standing Row
Stand with your feet shoulder-width apart facing the cable machine. Set the cable to the lowest height and attach a handle. Choose an appropriate weight on the stack.
Bend your knees slightly and lean forward from your hips, keeping your back straight.
Grasp the handle with both hands with a neutral grip (palms facing each other) and extend your arms fully.
Engage your core and keep a slight bend in your elbows. This is the starting position.
Pull the handle towards your lower abdomen, retracting your shoulder blades and keeping your elbows close to your body.
Squeeze your back muscles when you reach the fully contracted position, then hold briefly.
Slowly extend your arms back to the starting position while controlling the weight.
Repeat the motion for the desired number of repetitions, maintaining proper form throughout the set.
Remember to keep the movement smooth and controlled, focusing on using your back muscles rather than pulling with your arms. Adjust the weight as needed to perform sets with proper form and without compromising technique.
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Cable Standing Row FAQs
What muscles does the Cable Standing Row work?
The Cable Standing 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 Standing Row?
Cable handle attachment or cable machine.
Is the Cable Standing 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 Standing Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Row variations and alternatives?
Similar exercises include the Cable Seated Lat Focused Row, Cable Standing Pulldown, Cable Standing Supinated Face Pull and Cable Reverse-Grip Bent-Over Row.
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