Cable Bent Over Row

Strengthen your back with the Cable Bent Over Row. This exercise targets your lats and middle back, improving posture and pulling strength.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Bent Over Row

Isolation

Cable Cross over Revers Fly

Back · Cable

Intermediate

Compound

Cable Bent Over Row with Rope Attachment

Back · Cable

Intermediate

Compound

Cable Bent Over Row with Bar

Back · Infraspinatus · Cable

Intermediate

Compound

Cable Bent Over Reverse Grip Row

Back · Cable

Intermediate

Description

A strength training exercise where the individual pulls a weight towards them while bending forward at the waist.

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How to do Cable Bent Over Row

01
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.
02
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.
03
Grasp the handle with an overhand grip, slightly wider than shoulder-width, allowing your arms to fully extend and your lats to stretch.
04
Exhale and pull the handle towards your lower abdomen, driving your elbows back and squeezing your shoulder blades together.
05
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.

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Questions

Is Cable Bent Over Row good for beginners?

Cable Bent Over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Bent Over Row?

You need Cable to perform Cable Bent Over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Bent Over Row?

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.

What are common mistakes when doing Cable Bent Over Row?

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.