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Cable Row Exercise – A Simple yet Effective Workout Routine for You

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Cable row is an exercise using a cable machine. Don’t underestimate this workout because it does not contain weights. Understand that doing cable row exercise creates a constant level of tension throughout the movement. Those tensions are incomparable with the masses.

Cable row, as one of the best cable exercises, demonstrates the edge of a cable machine, in which the movement it creates to our body is working at the same level of muscle resistance. It creates tension evenly to your muscles in your lats, delts and back. Also, it includes your biceps and forearms.

Are you thinking of adding cable row exercises to your regular workout routine? Then you can try the following cable row that we include in this article. As you read along, you can find some insights that will help you understand about cable row exercises – why do you need it and what are the variations that you can do.

Cable row is useful and the right choice for those who opt for not lifting. It is a simple exercise, yet you can see the results. The benefits that you can get from cable rowing exercise are giving your back muscles some formation. Your muscles in your forearms and upper arms play a significant role in this exercise.

The main goal of doing cable row exercise is to develop strength, not doing some aerobic rowing exercise. It enables your body muscles in your abs and legs while keeping your back straight. If you do this exercise correctly, you will prevent strain and injury. It is essential for your safety during squat and deadlift exercises.

But how can you do it? Well, we are giving you a free load of what to do on each variation of cable row. Here are your choices with some tips to perform appropriately.

Seated Cable Row

For beginners, the seated cable row is useful. It focuses on the muscles of your back, biceps and shoulders. Of course, you will need the cable machine and the attached cable to perform the seated cable row.

How to do it: Sit at a low pulley cable station attached with a V-handle. Then place the feet securely on the platform and grab the handle with both hands using an overhand grip. Sit back with arms fully extended, supporting the weight. After doing this position, keep your torso stationary and drive your elbows past to your sides. Pull the cable attachment towards the waist. Then hold this position and squeeze your shoulder blades together at the top of the row before returning to the starting position.

Reminder: Prevent yourself from leaning forward. Maintain your upright position.

Cable Row Standing

If you master the seated cable row, you might want to do this exercise while standing. Aside from your muscles back, biceps and shoulders, your abs muscles are also involved in doing cable row standing. You will still use the same equipment – the cable machine.

How to do it: First, stand in front of a cable machine with your feet shoulder-width apart, and your knees slightly bent. Then do cable rows wide grip. Grab a straight-bar attachment with a wide grip from the low setting. Next, pull the bar toward your torso while keeping your chest forward and back straight. Hold this position and return to the starting position.

Reminder: Prevent yourself from leaning forward. Instead, keep your back flat and core tight. Make sure your chest up and pinch your shoulder blades together to avoid letting your shoulders roll forward.



This variation of cable row focuses on strengthening your muscles at your back, biceps, shoulders and abs. Still, you will use the cable machine on this one.

How to do it: Do a low cable row. Sit at a low pulley cable station and grab the double-handled rope attached to the cable machine. Then place your feet on the platform and push back using your legs, not your back. Your arms should be fully extended to support the weight. Next, your upper body should stay stationary while pulling the cable attached to the waist. Keep your chest forwards and your shoulders down while squeezing your shoulder blades together. Return the weight by fully extending your arms back to the starting position.

Reminder: Prevent yourself from leaning forward. Make sure your torso is upright and back straight. If you are going to end each set, return the weight to the start position by bending at the knees, not the lower back.

Single Arm High

single arm high cable row

This variation of the cable row is beneficial for your upper back. Your upper back muscles are essential for good posture. The force to your core is vital to stabilize your body. Additional resistance can be done with tubing or a band.

How to do it: Seat on the bench and bracing your feet firmly. Then hold the handle at shoulder-width, your palms facing down. Next, pull the handle straight back toward your chest and keep your elbow out. Make sure you keep your chest up and your trunk stabilized. Slowly straighten your arm to the start position.

Reminder: Avoid dropping your elbow as you pull back. Maintain your shoulder and don’t let it shrugged. Make sure you do the cable row with your body straight and no tilting to one side.

Why will you do it?

Why will you do cable row

Like other workouts, when you first try, some mistakes are unavoidable. It could cause you injury, and the results to your muscles are not satisfying.

You are making unnecessary movements.

Avoid moving around, especially turning your back. When doing cable row, your back should be straight at all times. Avoid bending. Your flex should also be slightly at the hip to allow a full range of motion. Also, make sure that your torso is not moving when you try to move. Use your arms for the movement, instead of your torso.

Return and do each stance at phase and carefully.

One of the common mistakes of any workout is returning your weight under tension. It causes you to move fast to your starting position. Don’t crash the loads. Make pauses after the reps and avoid bouncing at the bottom of the lift.

Make limitations on the range of motion.

Cable row exercise does not need motions. So, you have to reduce the range of motion. It will be able to ensure that you are getting a full range for this exercise. Make sure of the weight is enough for you to do some movements. Otherwise, check the pressure and ensure you are getting a proper range of motion while doing this exercise.

In a Nutshell

Indeed, cable row is an exercise that can be done in many ways. You can modify each variation to meet your needs and goals. Since it targets your shoulders, biceps and abs, you can add this exercise to your regular workout routine.

If you want to modify, you can start with light weights. Don’t jump with heavier weights if it is your first time. The moment you can add more weight is when your body adapts for additional weight.

Also, if you want to challenge the cable row, you can change your hand attachment and your grip to target different areas of your back. It can also affect how much you are using your biceps. For instance, the single-arm cable row exercise focuses more on your core. It challenges the muscles to work harder but keeping your torso from rotating.

Of course, you will need to consider the safety and precautions before doing cable row exercise and other workouts. If you have an existing or previous injury on your shoulder and lower back, you will need to consider seeking medical advice from a therapist. Without any history of trauma, but you still feel some pain while doing the cable row, you must stop instantly.

You must be prepared before doing any workouts. You should consider wearing proper attire and eating healthy foods. These are essential factors to accomplish the cable row exercise perfectly.

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