Cable Bent Over Row
Description
The cable bent over row is a horizontal pulling exercise performed at a low cable pulley while hinged forward at the hips. The cable provides constant tension throughout the entire range of motion, making it an effective mid-back builder with better tension management than free-weight rows. It is an excellent variation for high-rep hypertrophy work.
Muscle Group
Equipment Required
Cable Bent Over Row Instructions
- Attach a straight bar or two D-handles to a low cable pulley.
- Stand facing the cable machine with feet hip-width apart. Grip the attachment.
- Step back, then hinge forward at the hips until your torso is at roughly 45 degrees from horizontal.
- Let your arms hang fully extended with the cable under tension. Brace your core and lock in your back angle.
- Row the attachment to your lower chest or upper abdomen by driving your elbows up and back.
- Squeeze your shoulder blades together at the top. Pause briefly.
- Slowly extend your arms back to the start position. Maintain cable tension and your torso angle throughout.
- Repeat for the desired number of reps.
Cable Bent Over Row Form & Visual
Cable Bent Over Row Benefits
- Constant cable tension throughout the entire range
- Excellent for high-rep hypertrophy back work
- Multiple attachment options for different stimuli
- Easy to load progressively in small increments
- Builds the lats, mid-traps, rhomboids, and rear delts
- Easier to maintain strict form than free-weight rows
Cable Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
- Erector spinae (isometric)
Cable Bent Over Row Variations & Alternatives
- Cable Seated Row
- Cable Standing Row
- Cable One-Arm Bent Over Row
- Barbell Bent Over Row
- Dumbbell Bent Over Row
- Single-Arm Cable Bent Over Row
- Rope Cable Bent Over Row
- Pause Cable Bent Over Row
- Smith Bent Over Row
- Kettlebell Bent Over Row
