Cable Bent Over Row with Bar
Perform the Cable Bent Over Row with Bar to build a strong, muscular back. This effective exercise targets your lats, rhomboids, and traps, enhancing
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Bent Over Row with Bar
Cable Seated Row with V bar
Back · Infraspinatus · Cable
Cable Seated Row (Bent bar)
Back · Infraspinatus · Cable
Cable Seated on Floor Row with Rope
Back · Infraspinatus · Cable
Cable One Arm Bent over Row
Back · Infraspinatus · Cable
Description
A strength training exercise targeting the muscles of the back, done by pulling a bar towards the torso while in a bent-over position.
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How to do Cable Bent Over Row with Bar
- 01Setup
Attach a straight bar to a low cable pulley. Stand facing the machine with feet shoulder-width apart, about 1-2 feet away from the pulley.
- 02Setup
Hinge at your hips, keeping a slight bend in your knees, until your torso is nearly parallel to the floor or at a 45-degree angle, maintaining a neutral spine. Reach down and grasp the bar with an overhand grip, slightly wider than shoulder-width.
- 03
Brace your core and initiate the pull by retracting your shoulder blades, drawing the bar towards your lower abdomen or navel. Keep your elbows close to your body and pull with your back muscles, not just your arms.
- 04
Squeeze your shoulder blades together at the peak of the contraction, feeling your lats and middle back engage.
- 05
Slowly and controllably extend your arms back to the starting position, allowing your shoulder blades to protract fully. Maintain tension in your back muscles throughout the eccentric phase.
Tips
- Maintain a Stable Torso: Keep your torso still throughout the movement; avoid using momentum or rocking your body to lift the weight.
- Focus on Scapular Retraction: Initiate the pull by squeezing your shoulder blades together first, ensuring your back muscles do the primary work.
- Control the Negative: Don't let the weight drop quickly on the return; control the eccentric phase to maximize muscle engagement and growth.
- Breathing: Exhale as you pull the bar towards your torso and inhale as you slowly return it to the starting position.
Common mistakes
- Rounding the Back: Avoid rounding your lower back during the bent-over position by keeping your chest up and maintaining a neutral spine throughout the exercise.
- Using Too Much Arm Pull: Do not primarily pull with your biceps; instead, focus on driving your elbows back and squeezing your shoulder blades to engage your back muscles.
- Rocking the Body: Prevent using momentum by keeping your torso stable and only moving your arms and shoulder blades to execute the pull.
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What muscles does Cable Bent Over Row with Bar work?
Cable Bent Over Row with Bar primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Cable Bent Over Row with Bar good for beginners?
Cable Bent Over Row with Bar 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 with Bar?
You need Cable to perform Cable Bent Over Row with Bar. 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 with Bar?
Maintain a Stable Torso: Keep your torso still throughout the movement; avoid using momentum or rocking your body to lift the weight. Focus on Scapular Retraction: Initiate the pull by squeezing your shoulder blades together first, ensuring your back muscles do the primary work. Control the Negative: Don't let the weight drop quickly on the return; control the eccentric phase to maximize muscle engagement and growth. Breathing: Exhale as you pull the bar towards your torso and inhale as you slowly return it to the starting position.
What are common mistakes when doing Cable Bent Over Row with Bar?
Rounding the Back: Avoid rounding your lower back during the bent-over position by keeping your chest up and maintaining a neutral spine throughout the exercise. Using Too Much Arm Pull: Do not primarily pull with your biceps; instead, focus on driving your elbows back and squeezing your shoulder blades to engage your back muscles. Rocking the Body: Prevent using momentum by keeping your torso stable and only moving your arms and shoulder blades to execute the pull.
Related exercises
Cable Standing Row
Back · Infraspinatus · Cable
Cable Standing Close Grip Row
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Cable Seated Lats Focused Row
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Cable Bar Lateral Pulldown
Back · Latissimus Dorsi · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store