Cable Row.

How to do it.

1. Step 01

   Sit on the bench with feet firmly on the footplate.

2. Step 02

   Grasp the V-bar handle with both hands.

3. Step 03

   Lean forward slightly, keeping your back straight.

4. Step 04

   Pull the handle towards your lower abdomen, squeezing your shoulder blades.

5. Step 05

   Keep your elbows close to your body.

6. Step 06

   Slowly extend your arms back to the starting position with control.

Pro cues.

• Avoid excessive rocking or momentum.

• Focus on pulling with your back muscles, not just your arms.

• Maintain an upright posture throughout the movement.

Questions, answered.

What is the Cable Row?

A compound pulling exercise that builds thickness in the lats and rhomboids while engaging the biceps.

What muscles does the Cable Row work?

The Cable Row primarily works your lats and rhomboids. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Cable Row?

You need a cable machine to perform the Cable Row.

How many sets and reps should I do for the Cable Row?

A typical prescription for the Cable Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Cable Row good for beginners?

Yes. The Cable Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.