Cable Row

  • Adjust the seat if necessary so that your shoulders are positioned slightly higher than the handles. Sit with your back in neutral alignment and your feet flat on the floor (or on feet pads if they are present). Grasp the handles with hands evenly spaced.

  • Retract your scapulae and pull your elbows back. Pause, then slowly straighten your arms.

  • Back 

  • Arms  Shoulders 

  • Middle and lower trapezius, Latissimus dorsi, Rhomboids, Teres major and minor, Posterior deltoid, Infraspinatus, Brachialis, Brachioradialis, Pectoralis major, Erector spinae, Biceps brachii

  • TIP: Keep your shoulders pulled down away from your ears throughout the exercise. Aim for your shoulder blades to meet in the middle of your back when your elbows are farthest back.

Variations for Cable Row

  • Split Lunge Row

    This machine allows you to personalize the movement a little more than other row machines since the cable gives you more freedom, allowing you to change the position of your arms. Doing it standing adds additional challenge to your core and legs.

  • Row With Rotation

    You can use different handles and grips when you are doing this exercise with cables.

  • Row

    This pulling exercise counteracts what normally happens to our back posture throughout the day: slouching and rounding our shoulders forward. This specifically targets your middle and upper back and rear shoulders to build better posture.

  • Pronated Grip Row

    Instead of your palms facing each other like in the row, your hands are internally rotated with this exercise, therefore you will have to engage your rotator muscles in order to execute the exercise properly, strengthening the shoulders and back.


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