Back · Cable machine

Cable Bent Over Row

The cable bent over row is a compound pulling exercise that provides continuous resistance throughout the entire range of motion. It primarily develops the latissimus dorsi, rhomboids, and rear deltoids, fitting well into the middle portion of a back or upper-body workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar or handle attachment set at the lowest position.
Bend at the hips and knees, keeping your back straight.
Grip the attachment with both hands.
Pull the attachment towards your lower abdomen by driving your elbows back.
Squeeze your back muscles at the top.
Return to the starting position with control.

Common mistakes

Rounding the lower back under load places hazardous shear stress on the lumbar spine.
Jerking the torso backward to initiate the pull relies on momentum rather than back muscle recruitment.
Pulling primarily with the biceps toward the chest instead of driving the elbows back diminishes lat activation.
Allowing the cable to snap forward uncontrollably removes tension during the muscle-building eccentric phase.

Tips

Hinge at the hips with soft knees and brace your core to maintain a neutral spine throughout the set.
Initiate each repetition by retracting your shoulder blades and driving your elbows straight back toward your hips.
Hold the peak contraction for one second before controlling the weight back to full arm extension.

Sets and reps

For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest. For muscular endurance, aim for 3 sets of 12 to 15 repetitions with 45 to 60 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the cable bent over row safer for the lower back than a barbell row?

The angled pull of the cable reduces direct axial load on the spine compared to free weights, making it easier to maintain stability. If you feel lower back pain, stop the exercise and consult a qualified specialist.

What attachment works best for this exercise?

A straight bar allows for heavier loads with an overhand or underhand grip, while a rope attachment permits a neutral grip and a slightly longer range of motion at the top.

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