HyperBody
Exercise library · Back

Cable Row.

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

BeginnerCable Machine
Cable Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids
Secondary
Biceps · Rear delts
The play-by-play

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.

What separates good from great

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.