Standing Cable Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Cable Row is a strength exercise that primarily targets the upper back muscles, including the rhomboids, traps, and rear delts, while also engaging the biceps as secondary muscles. Using a cable machine, this exercise allows for a controlled, constant resistance throughout the movement. To perform it, you stand facing the cable machine, grasp the handle, and pull it towards your torso while keeping your back straight and shoulders down, focusing on squeezing the upper back muscles. The standing position also requires core stability to maintain proper posture, making it an effective compound movement for improving upper body strength, posture, and arm engagement.
How to Perform
Focus on squeezing your upper back muscles at the end of the pull for maximum engagement.
Keep your shoulders down and back to prevent shoulder strain.
Maintain a straight back and avoid leaning too far forward or backward.
Use controlled, slow movements instead of jerking the cable.
Keep your elbows close to your body to target the upper back effectively.
Avoid using excessive weight that forces you to use momentum.
Engage your core to stabilize your body throughout the exercise.
Breathe steadily, exhaling as you pull and inhaling as you release.
Pause briefly at the peak contraction before returning to the start.
Ensure a full range of motion without locking your elbows at the end.
★ 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
Attach the rope securely to the cable machine and grasp it with both hands. Step backward until your arms are fully extended in front of your chest, keeping the rope at chest level.
Position your feet about shoulder-width apart and maintain a slight bend in your knees for stability.
Pull the rope toward your torso, aiming just below the chest, while focusing on bringing your shoulder blades together. Keep your elbows tucked close to your body throughout the movement.
Hold the contraction for a moment, fully engaging the upper back muscles, then slowly allow your arms to return to the starting position.
Maintain controlled, steady movements and avoid using momentum to ensure maximum engagement of the upper back and secondary activation of the biceps.
Keep your core engaged and spine neutral throughout to protect your lower back and maintain proper posture.
Repeat for the desired number of repetitions, focusing on form and muscle activation rather than speed or heavy weight.
How Not to Perform
Do not round or arch your back, as this can strain your spine and reduce upper back engagement.
Avoid shrugging your shoulders up toward your ears, which shifts tension away from the target muscles.
Do not jerk or use momentum to pull the cable, as it decreases effectiveness and increases injury risk.
Avoid flaring your elbows out; keep them close to your body to properly target the upper back.
Do not lean excessively forward or backward, which can overload the lower back instead of the upper back.
Avoid holding your breath; maintain steady breathing to support muscle control and stability.
Do not use a weight that is too heavy, which forces other muscles to compensate and reduces focus on the upper back.
Avoid partial reps; ensure you pull through a full range of motion to fully engage the target muscles.
Do not lock your elbows at the end of the pull, as this can strain the joints and reduce muscle tension.
Avoid letting your wrists bend excessively; keep them neutral to prevent strain and maintain proper form.
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.
