Cable Bent Over Row

Description

How to Do Cable Bent Over Row

1. 1
   Setup

   Set the cable pulley to a low position and attach a straight bar or V-bar handle. Stand facing the machine with your feet shoulder-width apart.

2. 2
   Setup

   Hinge at your hips, keeping a slight bend in your knees, until your torso is nearly parallel to the floor, maintaining a neutral spine and looking forward.

3. 3

   Grasp the handle with an overhand grip, slightly wider than shoulder-width, allowing your arms to fully extend and your lats to stretch.

4. 4

   Exhale and pull the handle towards your lower abdomen, driving your elbows back and squeezing your shoulder blades together.

5. 5

   Inhale and slowly extend your arms back to the starting position, controlling the weight's return and feeling a stretch in your lats.

Tips

• Engage your core throughout the movement to protect your lower back and maintain a stable torso position.
• Focus on squeezing your back muscles with each pull, ensuring a strong mind-muscle connection rather than just using your arms.
• Keep your elbows relatively close to your body as you pull to effectively engage your lats and minimize bicep involvement.
• Control the eccentric phase (lowering the weight) by slowly extending your arms, resisting the cable's pull to maximize muscle engagement.

Common Mistakes

• ×Avoid rounding your lower back by maintaining a neutral spine throughout the exercise; focus on hinging at the hips, not bending your back.
• ×Do not use a jerking motion or swing your torso to move the weight; reduce the weight and focus on a controlled pull and release.
• ×Prevent your shoulders from shrugging up towards your ears by keeping them depressed and retracted, ensuring your lats do the primary work.