Cable Row

An exercise that reliably trains the mid-back and lats.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Mid-Back (Rhomboids), Lats, Biceps

Cable Row — Points to Check Today

  • Don't lean back excessively — Pulling as if lying back becomes lower-back momentum. (Leaning back as if lying down and pulling with lower-back momentum)
  • Fully retract your shoulder blades — Just bending your arms weakens the mid-back contraction. (Only bending the elbows while the back stays still)
  • Feel your back stretch on the return — Letting it extend fully preserves the range of motion. (Cutting the rep short without fully extending)

Cable Row — How to Do It / If You're New

  1. Sit in front of the machine, place your feet on the platform with knees slightly bent, and grab the handle.
  2. Keep your lower back straight and your chest open. Keep your torso nearly vertical.
  3. Pull your elbows back along your torso and draw the handle toward your navel. Retract your shoulder blades.
  4. Squeeze your back at the end, then slowly extend your arms and return to the start without letting your torso follow forward.