Standing Cable Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a V-handle to a pulley at about mid-chest height and stand facing the stack.
2. Step back until your arms are straight, feet hip-width, knees soft.
3. Brace your abs and row the handle to your lower ribs.
4. Let it return slowly to straight arms without leaning forward.

Cues

• Stay tall; the trunk is fixed, only the arms and shoulder blades move.
• A split stance gives more stability with heavier loads.

Common mistakes

• Leaning back to counter the weight.
• Being pulled forward onto the toes on the return.

Alternatives

• Seated Cable Row
• Inverted Row