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.
How to Do Cable Bent Over Row with Bar
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Squeeze your shoulder blades together at the peak of the contraction, feeling your lats and middle back engage.
- 5
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.
Variations
Cable Seated Row with V bar
Target your lats, rhomboids, and traps with the V-bar cable seated row. Build a thicker, stronger back by mastering this compound pulling exercise.
Cable Seated Row (Bent bar)
Master the Cable Seated Row to build a stronger, thicker back. This compound pulling exercise targets your lats, traps, and rhomboids effectively.
Cable Seated on Floor Row with Rope
Strengthen your entire back with the Cable Seated on Floor Row using a rope attachment.
Cable One Arm Bent over Row
Build a strong, sculpted back with the Cable One-Arm Bent-Over Row. This exercise targets your lats for thickness and improves core stability.
Related Exercises
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Cable Bar Lateral Pulldown
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