Cable Bent-Over Reverse Grip Row
Cable Bent-Over Reverse Grip Row Exercise Description
The cable bent-over reverse-grip row is a hip-hinged horizontal pulling exercise that targets the back while engaging the arms and trunk for stability. Primary movers include the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids and elbow flexors (biceps brachii and brachialis). The supinated (palms-up) grip encourages elbows to track close to the torso and a pull path toward the lower ribs/upper abdomen. The cable provides smooth, consistent resistance across the range of motion and allows precise load adjustments. Executed with a neutral spine, braced trunk, and controlled scapular motion, this movement trains scapular retraction and depression and shoulder extension without momentum. It suits a wide range of lifters when performed with careful hip hinging and wrist-neutral gripping.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: Gluteus Maximus, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Bent-Over Reverse Grip Row Exercise
‘- Set a low pulley with a straight or EZ bar. Stand facing the stack, feet hip-width. Grasp the bar with a shoulder-width underhand grip.
– Step back to create light cable tension. Soften your knees and hinge at the hips until your torso is about 30–45 degrees forward. Maintain a neutral spine and braced torso.
– Set shoulders “down and back” (scapular depression/retraction). Keep wrists straight under your forearms.
– Begin with arms extended. Allow a small, controlled scapular protraction without rounding your back.
– Exhale and pull the bar toward your lower ribs/upper abdomen by driving elbows straight back, close to your sides. Avoid shrugging.
– Briefly pause with shoulder blades retracted and chest open.
– Inhale and return slowly to the start, reaching under control while keeping the hip hinge and neutral spine. Do not let the stack slam.
– Reset if your back rounds, you lose bracing, or your wrists extend.
Cable Bent-Over Reverse Grip Row Tips
‘- Use a shoulder-width underhand (palms-up) grip to encourage elbows to track close to your torso.
– Step back just enough to create light cable tension before hinging forward.
– Hinge at the hips until your torso is about 30–45 degrees forward, keeping a neutral spine and braced torso.
– Set your shoulders “down and back” to establish scapular depression and retraction before you start pulling.
– Keep your wrists straight under your forearms throughout the movement; reset if they begin to extend.
– Allow only a small, controlled scapular protraction at the start without rounding your back.
– Pull the bar toward your lower ribs/upper abdomen by driving your elbows straight back, close to your sides, while avoiding shrugging.
– Briefly pause with your shoulder blades retracted and chest open at the end of the pull.
– Return the bar slowly to the start position, maintaining your hip hinge and neutral spine, and do not let the weight stack slam.
– Reset and stop the set if your back rounds or you lose trunk bracing.
Cable Bent-Over Reverse Grip Row Beginner Introduction
The cable bent-over reverse-grip row is a forward-leaning cable row that emphasizes the muscles of the back while also involving the arms and core. Using a low cable with a palms-up hold, the movement is organized so the elbows travel close to the sides and the handle moves toward the lower rib and upper stomach area. This underhand position highlights the lats, traps, upper back, rear shoulders, and biceps, while the trunk works to steady the body in the hinged stance.
Because the cable delivers an even pull through the motion and allows fine-tuned weight changes, this variation suits many strength levels. The pattern centers on drawing the shoulder blades down and in as the upper arms move behind the torso, with a calm, stable spine rather than wild swinging. Attention to a solid hip fold, firm midsection, and straight wrists helps the pull stay smooth and controlled, turning it into a focused drill for back strength and postural control.