Standing Low-Cable Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Low-Cable Row is a compound back exercise that primarily targets the lats while also engaging the biceps and other upper back muscles for support. Using a low pulley cable machine, you stand facing the weight stack with a slight bend in your knees and a firm core, pulling the handle toward your midsection in a controlled motion. This movement strengthens the back and improves posture while also challenging stability since the standing position requires greater core engagement compared to the seated version. It’s an effective variation for developing a strong, well-balanced upper body with improved coordination and control.
How to Perform
Set the low pulley to the lowest position and attach a V-bar or double D handle; choose a weight you can control for 8–15 clean reps.
Stand facing the machine about 0.5–1.0 meter away, feet hip-width apart, knees slightly bent, weight evenly distributed.
Hinge very slightly at the hips so your torso tilts forward a few degrees while keeping a neutral spine and braced core.
Reach forward and grasp the handle with both hands (neutral grip), arms fully extended and shoulder blades relaxed.
Before pulling, inhale and initiate the movement by pulling your shoulder blades back and down (scapular retraction) to engage the lats.
Pull the handle toward your midsection (around the lower ribs/upper abdomen), driving the elbows straight back and keeping them close to your sides.
Focus on pulling with the elbows and upper arms rather than yanking with the hands; imagine squeezing your lats toward your spine.
At the end range, pause briefly and actively squeeze the lats and biceps — avoid excessive torso lean or using momentum.
Exhale as you finish the concentric pull, then slowly return the handle to the start position under control, allowing the lats to lengthen (eccentric phase).
Maintain a steady tempo (for example 1–2 seconds concentric, 1–2 second pause, 2–3 seconds eccentric) and avoid fast, jerky reps.
Repeat for the planned number of repetitions, keeping core braced and breathing steady; if form breaks (torso rocking or shoulders shrugging), reduce weight.
To finish, place the handle back, step forward to release tension, and perform a few light shoulder rolls and gentle lat stretches to restore mobility.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to prevent lower-back strain and improve pulling stability.
Focus on driving your elbows back, not your hands, to better engage your lats instead of overusing your arms.
Avoid leaning too far back; keep your torso mostly upright with only a slight hip hinge.
Squeeze your shoulder blades together at the end of each rep to maximize muscle contraction.
Control the negative phase — slowly return the handle to stretch the lats fully and build strength.
Keep your wrists straight and neutral to reduce joint stress and maintain proper tension on the target muscles.
Maintain a smooth, controlled rhythm rather than jerking the weight or using momentum.
Slightly retract your shoulders before each pull to keep the lats active from the start of the motion.
Keep your knees softly bent and feet planted for balance and to reduce lower-body movement.
Breathe out while pulling and inhale while returning to the starting position to stabilize your core and improve focus.
How Not to Perform
Don’t use excessive weight that forces you to yank the handle — if you swing your torso, the lats aren’t doing the work.
Avoid rounding or hyperextending your lower back; keep a neutral spine to prevent strain and injury.
Don’t shrug or hike the shoulders during the pull — keep shoulders down and back to target the lats.
Don’t lead with your hands or wrists; drive the movement with the elbows to load the lats, not the forearms.
Don’t let your elbows flare wildly outward — keep them relatively close to the body to maintain lat emphasis.
Don’t lock your knees or stand rigidly; keep a soft bend in the knees for balance and shock absorption.
Don’t hold your breath or breathe irregularly — exhale on the pull and inhale on the controlled return to stabilize the core.
Don’t perform fast, jerky reps; rushing wastes energy and reduces time under tension for the lats.
Don’t let the eccentric phase collapse — control the return so the lats lengthen and gain strength.
Don’t grip the handle so tight that your forearms dominate; a firm but not crushing grip helps keep focus on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
