Cable Standing Row
Cable Standing Row Exercise Description
The Cable Standing Row is a horizontal pulling exercise performed from an athletic stance, emphasizing controlled scapular movement and a neutral spine. 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). Using a cable provides consistent tension through the range of motion and allows simple load adjustments and handle choices. The standing position requires trunk bracing and hip-hinge awareness to keep the torso stable while the arms and shoulder blades do the work. Quality execution focuses on initiating the pull from the back (scapular depression and retraction) before driving the elbows, then returning the handle with control while maintaining alignment.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Infraspinatus, 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 Standing Row Exercise
‘- Attach two single handles and take a neutral grip (palms facing each other); keep wrists straight.
– Stand facing the machine; step back until the cable is taut. Feet hip-width, knees softly bent, slight hip hinge, ribs down, spine neutral.
– Set shoulders: draw them down and slightly back without elevating or arching the low back.
– Brace lightly. Align the cable so it tracks straight toward your lower ribs as you pull.
– Initiate by moving the shoulder blades first (depress/retract), then drive elbows back close to your sides.
– Pull the handles toward the lower ribs/upper abdomen; keep forearms in line with the cable and avoid shrugging.
– Pause briefly with the chest tall and shoulder blades squeezed together—no lumbar extension.
– Return slowly: straighten the arms under control and allow the shoulder blades to protract without rounding the upper back.
– Keep head neutral, eyes forward, and torso quiet—no leaning or using momentum.
– Stop each rep before the shoulders roll forward or the elbows flare excessively; repeat with the same control.
Cable Standing Row Tips
‘- Use a neutral grip on the single handles and keep your wrists straight.
– Set your base: feet hip-width, knees softly bent, slight hip hinge, ribs down, spine neutral.
– Draw your shoulders down and slightly back without shrugging or arching your lower back.
– Brace lightly and line up so the cable tracks straight toward your lower ribs as you pull.
– Start each rep by moving your shoulder blades first—depress and retract before driving the elbows.
– Drive your elbows back close to your sides, keeping your forearms in line with the cable.
– Pull to your lower ribs/upper abdomen while avoiding any shrugging.
– Pause briefly with your chest tall and shoulder blades squeezed together, without extending your lower back.
– Return the handles slowly, straightening the arms under control and letting the shoulder blades protract without rounding your upper back.
– Keep your head neutral, eyes forward, and torso still; stop each rep before your shoulders roll forward or your elbows flare out.
Cable Standing Row Beginner Introduction
The Cable Standing Row blends cable-machine resistance with a strong emphasis on back control and body alignment. Performed in a grounded, athletic stance with two single handles, it uses a horizontal pulling motion while the lifter stands a short distance from the machine. The cable offers steady resistance as the handles travel in toward the lower ribs and then return forward, encouraging smooth, deliberate movement rather than jerking or swinging.
This pattern places the spotlight on the lats, traps, upper back, and rear shoulders, with the arms and biceps assisting the pull. A key theme is how the shoulder blades glide down and toward the spine before the elbows travel back, so the back, not the arms alone, drives the action. Because it is done standing with a slight hinge at the hips, the core and hips contribute by holding the torso steady while the arms move. The result is a row variation that highlights posture, shoulder control, and consistent tension throughout each repetition.