# Standing Cable Row

URL: https://heatsy.app/ex/standing-cable-row

Also known as: Standing V-Bar Cable Row, Standing Cable Mid 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](https://heatsy.app/ex/seated-cable-row)
- [Inverted Row](https://heatsy.app/ex/inverted-row)