Exercise Tutorial: Cable Row
Table of Contents
What Is a Cable Row
The Cable Row is an exercise that is used to target the muscles in your back. Cable Row machines are common in gyms, and the Cable Row exercise is often a staple in many back day routines. Keep reading to learn more about the Cable Row, and how it can benefit you!
How to Do a Seated Cable Row
The Seated Cable Row is done on the Seated Cable Row machine. Follow these steps to learn how to do a Seated Cable Row.
Select your desired weight and then have a seat on the Seated Cable Row machine. Your feet will be straddling the bench and resting on an angled platform. Reach forwards and grasp the handles (this should be a V bar attachment, but could also be a bar). Sit upright with your back as straight as possible. This is the starting position.
When you are ready, pull the handles towards the torso by performing a row. The elbows should be close to the body and your scapula’s should be coming towards each other.
Return to the starting position by letting the arms re-extend until they are just slightly bent. Repeat the movement for the required amount of reps and sets.
You have now learned how to do a Seated Cable Row!
How To Do A Standing Cable Row
The Standing Cable Row has a few variations of its own, but is also performed using a cable machine. Follow these steps to learn how to do a Standing Cable Row.
Select your desired weight and grasp the V bar attachment. Set the pulley to be at hip height and step back from the machine with your feet about shoulder-width apart and knees slightly bent. Your arms will be extended just as in the Seated Cable Row.
Perform the row as usual while keeping the back as straight as possible. Once you have completed the row, return to the starting position in a slow, controlled movement.
You have now learned how to do a Standing Cable Row!
Cable Row Form
In both the Seated Cable Row and the Standing Cable Row, you need to make sure that you have the proper form. Proper Cable Row Form includes,
Having your feet flat on the floor or platform
Keeping the elbows tight to the body
Maintaining a neutral spine
Gazing straight ahead
Keep the shoulders down and back
Ensure you are retracting the scapula
Following these tips will allow you to reap all of the benefits of the Cable Row and reduce your risk of injury when performing the exercise.
Cable Row Benefits
The Cable Row has some specific benefits that will make this exercise a staple in your routine! Some Cable Row Benefits include,
Increased strength in the back and forearms
Increased grip strength
Will recruit stabilizing muscles in the body
Is a functional movement
Can help to prevent injury
Why Is The Cable Row Useful
The Cable Row is useful because it teaches you how to use the core while keeping the back straight. This is particularly useful in injury prevention. As well, the use of the cable machine will place the muscles under constant tension, which can be lost when performing the row with dumbbells. Finally, the Seated Cable Row is a safer choice in terms of placing a load on your back when compared to exercises such as deadlifts and bent-over rows.
Cable Row Variations
There are a few different Cable Row variations that you can try. Check them out below!
Wide Grip Cable Row
Cable Upright Row
Wide Grip Cable Row
Upright Cable Row
One Arm Cable Row
High Cable Row
Low Cable Row
Close Grip Cable Row
Close Grip Seated Cable Row
Wide Grip Cable Row
The Wide Grip Cable Row is a Cable Row that uses a wide lat bar attachment instead of a smaller attachment. Once you have secured the attachment, use a wide grip to perform your Cable Row.
Cable Upright Row
The Cable Upright Row is a standing exercise that uses a cable machine. Using a lat bar attachment, set the pulley to the lowest position and perform an upright row. If you need a refresher on how to perform the Upright Row, check out our exercise tutorial here.
Upright Cable Row
The Upright Cable Row is an interchangeable term with the Cable Upright Row. This is the same exercise and involves facing the cable machine and pulling the bar upwards towards the chin.
One Arm Cable Row
The One Arm Cable Row can be performed seated or standing. Simply perform the Cable Row using one arm only. The One Arm Cable Row will engage only one side of the back at a time.
High Cable Row
The High Cable Row is also known as the Face Pull. To read a step-by-step tutorial for the Face Pull, click here.
Cable Low Row
The Cable Low Row is a variation of the Standing Cable Row that features the pulley positioned in the lowest setting, but the Cable Low Row can also be performed seated. Cable Low Rows work the back and the legs.
Close Grip Cable Row
The Close Grip Cable Row will use a V bar attachment as we previously described to allow the user to use a close grip. Proceed to perform the Cable Row as usual.
Close Grip Seated Cable Row
The Close Grip Seated Cable Row is the Seated Cable Row variation that we described above. Remember to keep the back as straight as possible when performing the movement!
Seated Cable Row Machine
The Seated Cable Row Machine is the piece of equipment you will use to perform the Seated Cable Row. This machine features a bench, area to place your feet and the cable with attachments for you to pull towards the body.
Cable Row Machine
The Cable Row Machine is the same machine that we just described above! If you are performing the Standing Cable Row, there will be no bench or platform for the feet attached to the machine. It will just be the cable and its attachment.
Seated Cable Row Alternative
Seated Cable Row Alternative includes,
Single Arm Dumbbell Row
Cable Low Row
Standing Cable Row Alternatives
Standing Cable Row Alternatives include,
Incline Dumbbell Row
