Cable Row

The constant tension workhorse — builds back thickness with smooth resistance, joint-friendly path, and endless variation

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Rhomboids, Rear Delts
Equipment	Cable Machine
Difficulty	⭐ Beginner
Priority	🟡 Highly Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Low pulley at floor level
2. Handle selection: V-bar (neutral grip) is standard
3. Seat position: Close enough to maintain tension at full extension
4. Foot placement: Feet on platform, knees slightly bent
5. Torso position: Upright, chest up, slight lean back (10-15°)
6. Arm position: Arms fully extended, holding handle
7. Core: Braced and stable throughout

Equipment Setup

Equipment	Setting	Notes
Pulley height	Low (floor level)	For standard seated row
Handle type	V-bar, straight bar, or rope	V-bar is most popular (neutral grip)
Seat distance	Maintain cable tension at full extension	Don't sit so far that cable slackens

Setup Cue

"Sit tall like a proud ruler on a throne — chest out, core tight, ready to command the weight back"

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Seated, arms extended, cable tension

1. Torso upright with slight lean back (10-15°)
2. Arms fully extended, lats stretched
3. Scapula protracted (shoulder blades spread)
4. Breathing: Deep breath into belly

Feel: Cable tension, lats stretched, ready to pull

🔥 Initiation

What's happening: Scapular retraction begins pull

1. First movement: "Shoulder blades to spine"
2. Initiate with back, not arms
3. Torso stays stable (no excessive lean back)
4. Breathing: Hold breath during pull

Common error here: Leaning back excessively to use momentum

⬆️ Pulling

What's happening: Pull handle to abdomen

1. Drive elbows back toward hips
2. Pull handle to lower abdomen or lower ribs
3. Keep elbows close to body (not flared)
4. Torso maintains position (minimal lean back)

Tempo: 1-2 seconds (smooth, controlled)

Feel: Lats and rhomboids contracting hard

🔝 Top Position

What's happening: Peak contraction, handle at abdomen

1. Handle touching or near lower abdomen
2. Shoulder blades fully squeezed together
3. Elbows pulled back past torso
4. Chest out, maintaining upright posture
5. Pause 1 second to squeeze

Breathing: Hold or brief exhale

Feel: Entire back contracted, shoulder blades pinched

⬇️ Extending

What's happening: Controlled extension under tension

1. Extend arms with control — resist the cable
2. Maintain torso position (slight forward lean OK)
3. Return to full arm extension
4. Breathing: Inhale on extension

Tempo: 2-3 seconds (slow negative maximizes growth)

Feel: Lats stretching under constant tension

Key Cues

Primary Cues

• "Pull to your belly button" — proper bar path
• "Squeeze shoulder blades like crushing a pencil" — peak contraction
• "Chest to the cable" — maintains upright posture

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s pull, no pause, 2s extend
Hypertrophy	2-1-3-0	2s pull, 1s squeeze, 3s extend
Endurance	1-0-1-0	Continuous reps, constant tension

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — pulling handle to torso	████████░░ 80%
Upper Back	Scapular retraction and control	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction — squeezing shoulder blades	████████░░ 82%
Rear Delts	Shoulder horizontal abduction	███████░░░ 75%
Biceps	Elbow flexion — assisting pull	███████░░░ 70%

Stabilizers

Muscle	Role
Core	Maintains upright torso position
Erector Spinae	Spinal stability in seated position
Forearms	Grip strength throughout set

Muscle Emphasis

Neutral grip (V-bar): Balanced lat and upper back activation Wide grip: More upper back, rear delts, and lat width Underhand grip: More lats and biceps Rope attachment: Greater ROM, more rear delt involvement High pulley angle: More lat width (upper back angle) Low pulley angle: More lat thickness (standard)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Excessive torso lean back	Using momentum to pull weight	Less back work, more lower back stress	Keep torso upright, reduce weight
Rounding shoulders forward	No scapular retraction	Misses upper back development	"Shoulder blades to spine" first
Pulling to chest/neck	Bar path too high	Overuses traps, misses lats	Pull to lower abdomen
Elbows flaring wide	Arms move away from body	Less lat activation, shoulder stress	"Elbows to hips" cue
Partial ROM	Not fully extending arms	Missing stretch and full range	Extend arms fully each rep

Most Common Error

Leaning back excessively to move the weight — this turns the cable row into a lever exercise using torso momentum. Your torso should stay relatively upright (10-15° lean is OK). If you're rocking back and forth significantly, the weight is too heavy.

Self-Check Checklist

• Torso stays relatively upright (minimal lean)
• Shoulder blades retract before arms pull
• Handle touches lower abdomen, not chest
• Full arm extension at bottom (lats stretched)
• Controlled 2-3 second negative phase

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🔀 Variations

By Handle & Grip

Handle Variations

Variation	Handle	Primary Benefit
V-Bar Row	Neutral grip, close	Standard, balanced development
Wide Grip Row	Straight bar, wide	Upper back and rear delts
Rope Row	Rope attachment	Greater ROM, rear delt focus
Single-Arm Row	D-handle	Unilateral, anti-rotation work

Position Variations

Variation	Change	Why
Standard Seated	Upright torso	Classic variation
Standing Cable Row	Stand, hip hinge position	More core demand, athletic
Kneeling Cable Row	Kneel on one or both knees	Core stability challenge

Cable Angle

Variation	Pulley Position	Primary Benefit
Low Cable Row	Floor level	Standard, lat thickness
Mid Cable Row	Chest height	Balanced angle
High Cable Row	Above head	More lat width, different angle

Specialty Variations

Variation	Description	Best For
Tempo Row	3-1-3 tempo	Hypertrophy, time under tension
1.5 Rep Row	Full + half rep	Extended time in contracted position
Pause Row	2-3s hold at chest	Peak contraction strength
Constant Tension	Never let stack touch	Continuous muscle tension

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load Selection	RIR
Strength	4-5	6-10	2-3 min	Heavy, strict form	1-2
Hypertrophy	3-5	10-15	90s-2min	Moderate, full ROM	2-3
Endurance	2-4	15-25+	60-90s	Light, constant tension	2-4

Workout Placement

Program Type	Placement	Rationale
Back day	Mid to late workout	After heavy compounds
Pull day	After barbell/dumbbell rows	Accessory horizontal pull
Upper body	Mid-workout	Primary or secondary back work
Full-body	Back slot	Main horizontal pull (beginners)

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets
Intermediate	2x/week	3-5 sets
Advanced	2-3x/week	3-5 sets (varied handles/angles)

Progression Scheme

Progressive Overload

Cable rows respond well to gradual weight increases. Add weight when you can complete all sets with minimal torso lean and full ROM. The constant tension makes cables excellent for high-rep work — don't neglect sets of 15-20 for hypertrophy.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Machine Row	Need fixed path, learning pattern
Lighter Cable Row	Reduce weight, increase reps
Band Row	Home option, gentler resistance curve

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Row	Want unilateral work
Standing Cable Row	More athletic, core demand
Barbell Row	Want free weight challenge

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Notes
Barbell Row	Barbell	More stabilization, athletic
T-Bar Row	Landmine	Heavy loads, fixed path
Dumbbell Row	Dumbbells	Unilateral, easier on back
Machine Row	Machine	Fixed path, beginner-friendly

Different Position

Alternative	Difference
Chest-Supported Row	Removes all torso stabilization
Inverted Row	Bodyweight horizontal pull

Unilateral

Alternative	Benefit
Single-Arm Cable Row	Anti-rotation, fix imbalances
Dumbbell Row	Classic unilateral row

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Torso stabilization under load	Keep weight moderate, use strict form
Shoulder impingement	Repetitive pulling motion	Use neutral grip, reduce ROM if needed
Bicep tendinitis	Repetitive elbow flexion	Reduce volume, slower tempos
Elbow pain	Repetitive gripping and pulling	Use straps, reduce weight

Stop Immediately If

• Sharp lower back pain during set
• Shoulder popping or pinching sensation
• Elbow pain that worsens during set
• Inability to maintain upright torso

Injury Prevention

Strategy	Implementation
Start light	Learn pattern with moderate weight
Minimize lean	Keep torso upright, core braced
Full ROM	Complete extension to full contraction
Balanced programming	Match horizontal push volume

Safe Failure Protocol

1. Losing upright position: Reduce weight, end set
2. Shoulder discomfort: Adjust handle or grip width
3. Can't complete rep with good form: Set is over

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Horizontal Abduction	Full ROM	🟢 Low-Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Retraction, Depression	Full scapular mobility	🟡 Moderate
Spine	Upright stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension	Can pull elbows past torso	Shoulder mobility work
Thoracic	Adequate extension	Can sit upright with chest out	Foam rolling, extensions
Scapular	Full retraction	Can squeeze shoulder blades together	Scapular wall slides

Joint Health Note

Cable rows are among the most joint-friendly rowing variations. The seated position eliminates lower back stress, and the cable's constant tension is smooth on the joints. The adjustable pulley angle allows customization for shoulder comfort. Excellent choice for those with lower back issues or recovering from injury.

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❓ Common Questions

What handle should I use?

Start with a V-bar (neutral grip) — it's the most balanced and joint-friendly. Wide grip bars emphasize upper back and rear delts. Rope attachments allow greater ROM and rear delt involvement. Single handles enable unilateral work. Use variety for complete development.

How much should I lean back?

Minimal — 10-15° lean is acceptable to maintain tension at full arm extension. If you're rocking back and forth significantly, the weight is too heavy. Your torso should stay relatively stable throughout the set.

Cable row vs. barbell row — which is better?

Both have merits. Cable rows offer constant tension, are easier on the lower back, and are more joint-friendly. Barbell rows require more stabilization, build more total-body strength, and allow heavier absolute loads. Use both: barbell rows for strength, cable rows for hypertrophy and accessory work.

Where should the handle touch my body?

Lower abdomen to lower ribs is the target. Pulling to upper chest or neck overuses the traps and misses lat activation. Pulling to the belly button is a good general cue.

Should I let my shoulders come forward at the bottom?

Yes — allow full scapular protraction (shoulder blades spread) at full arm extension. This gives you a full stretch and complete ROM. Just don't round your upper back forward excessively; keep your chest up.

Can I do cable rows if I have lower back pain?

Yes, cable rows are one of the best rowing options for lower back issues. The seated position removes spinal loading. Keep your torso upright, core braced, and avoid excessive leaning. If pain persists, consult a healthcare professional.

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). EMG Analysis of Cable Row Variations — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

• Stronger by Science Rowing Techniques — Tier B
• EliteFTS Cable Row Technique — Tier C

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For Mo

When to recommend this exercise:

• User has lower back issues (cable row is back-friendly)
• User wants constant tension for hypertrophy
• User is a beginner learning horizontal pulling
• User wants accessory work after heavy compounds
• User has access to cable machine

Who should NOT do this exercise:

• Acute shoulder injury → Wait until cleared
• No cable machine access → Suggest Barbell Row or Inverted Row

Key coaching cues to emphasize:

1. "Pull to your belly, keep chest up"
2. "Squeeze shoulder blades like crushing a pencil"
3. "Minimal lean — let your back do the work"

Common issues to watch for in user feedback:

• "Leaning back a lot" → Weight too heavy, reduce load
• "Not feeling back" → Emphasize scapular retraction first
• "Lower back fatigue" → Torso leaning too much, brace core better
• "Shoulder discomfort" → Try neutral grip (V-bar) or adjust cable height

Programming guidance:

• Pair with: Chest press, vertical pull (lat pulldown)
• Works well as: Second or third back exercise after compounds
• Typical frequency: 2-3x per week
• Volume: 3-5 sets of 10-15 reps

Progression signals:

• Ready to progress when: 3x15 with strict form, minimal lean
• Regress if: Unable to maintain upright posture
• Try harder variation: Single-arm cable row or standing cable row

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Last updated: December 2024