Cable row
- Muscle group
- Back
- Equipment
- Cable
- Primary muscles
- Lats, Upper back
- Secondary muscles
- Biceps, Forearms, Rear delts
- Sit at a cable row machine with your feet on the platform and knees slightly bent. Grab a row handle with your palms facing each other.
- Keeping your back straight and chest up, pull the handle toward your mid-torso, squeezing your back muscles.
- Slowly extend your arms with control back to the starting position.
Tips
- Drive your elbows back and in toward your sides as you pull, rather than letting them flare wide, to keep the movement directed through your back.
- Set a slight lean back at the torso before you begin pulling and hold that angle throughout the set, rather than rocking forward and back with each repetition.
- On the return, extend your arms with control until you feel a stretch across your upper back before beginning the next pull.
Common mistakes
- Swinging the torso far forward and then jerking it back to initiate the pull, rather than keeping the established angle and moving the arms.
- Shrugging the shoulders upward during the pull instead of keeping them down and away from the ears.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
