Cable Rows

Sit at a cable row station with feet on the platform and a slight bend in your knees. Grip the handle with both hands and pull it to your lower chest, squeezing your shoulder blades. Return with control.

Pro Tips

• Keep your torso upright — avoid excessive rocking
• Constant cable tension makes this easier on the lower back than barbell rows
• Squeeze at the peak contraction for 1 second

Muscles worked

Primary: Latissimus dorsi (upper-arm adduction — pulling elbows toward the torso) and rhomboids (scapular retraction at the peak). The cable’s constant tension is present at every point in the range of motion, including at full arm extension where free-weight rows lose their load.

Supporting: Biceps brachii and brachialis (elbow flexion), rear deltoids (horizontal shoulder extension), middle trapezius (scapular stability), erector spinae (isometric stabilisation at the torso).

Common mistakes

Excessive torso movement: Rocking the torso backward to help complete the row offloads the lats and involves the lower back through hip extension. The torso should remain upright and stable throughout the pull.

Incomplete arm extension at the start: Not fully extending the arms at the beginning of each rep cuts off the stretch position, which is one of the most productive loading positions for the lats. Fully extend and feel the shoulder stretch before each pull.

Pulling too high: A handle position that ends at the sternum (high) loads the rear delt and upper back more than the lats. Pulling to the lower abdomen or navel keeps the emphasis on the lats.

Using momentum: Any bouncing or jerking off the seat transfers the initial force through momentum rather than through the back muscles. Start each rep from a dead stop with deliberate muscle contraction.

Programming notes

Cable rows are one of the most commonly prescribed horizontal pulling exercises in general fitness and hypertrophy programmes because of their low technical barrier and joint-friendly constant tension. They are particularly useful in beginners’ programmes (appearing in upper-lower and push-pull-legs templates) and are often the rowing exercise of choice for lifters who find the hip-hinge position of the barbell row uncomfortable.

Typical programming: 3–4 sets of 10–15 repetitions. The cable variation allows progression via pin-stack increments, making it easy to track and incrementally load over time.

Frequently asked questions

Should I use a close-grip or wide-grip handle for cable rows?

Close-grip (neutral or supinated) handles allow a greater range of elbow travel and a fuller lat stretch, making them the better default for back thickness and general hypertrophy. Wide-grip variations shift more emphasis toward the rear deltoids and upper traps. If your goal is lat development, start with a close-grip V-bar handle and only switch to a wider grip when you have a specific reason to target the upper back differently.

How do I know if I’m pulling with my back and not just my arms?

The cue is to initiate each rep by driving your elbows back rather than curling your wrists toward you. Think of your hands as hooks and focus on moving your elbows. If your biceps are consistently more fatigued than your back after a set, reduce the weight, slow the tempo, and consciously squeeze your shoulder blades together at the end of each rep before returning.

Are cable rows a good substitute for barbell rows?

Cable rows and barbell rows both train horizontal pulling, but they are not identical. The barbell row loads the stretch position more heavily due to the gravitational load, while cable rows maintain constant tension throughout and place less demand on the lower back. For most lifters, cable rows are the easier movement to learn and a practical alternative when barbell rows cause lower back discomfort. Running both in a programme covers the bases well.