Cable Standing Row
Description
The cable standing row is a horizontal pulling exercise performed at a mid-height cable pulley from a standing position. Standing upright while rowing reduces lower-back demand and allows you to focus on squeezing the mid-back. The cable provides constant tension and the standing position trains core stability simultaneously.
Muscle Group
Equipment Required
Cable Standing Row Instructions
- Set a cable pulley to roughly chest height. Attach a straight bar, rope, or D-handle.
- Stand facing the cable machine with feet shoulder-width apart. Step back so the cable is under tension with your arms extended forward.
- Stand tall with a slight stagger in your stance for stability. Brace your core.
- Pull your shoulders down and back. Keep your torso upright throughout.
- Row the attachment toward your chest by driving your elbows back. Keep your elbows at roughly shoulder height.
- Squeeze your shoulder blades together at the end of the row. Pause briefly.
- Slowly extend your arms forward under control. Maintain cable tension throughout.
- Repeat for the desired number of reps.
Cable Standing Row Form & Visual
Cable Standing Row Benefits
- Constant cable tension throughout the range of motion
- Upright position reduces lower-back demand
- Trains core stability and anti-extension simultaneously
- Multiple attachment options for different stimuli
- Easy to load progressively in small increments
- Excellent for high-rep mid-back and rear-delt volume
Cable Standing Row Muscles Worked
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Latissimus dorsi (secondary)
- Biceps brachii
- Core (anti-extension, stabilizer)
- Forearms and grip
Cable Standing Row Variations & Alternatives
- Cable Seated Row
- Cable Bent Over Row
- Cable Standing Face Pull
- Cable Twisting Standing Row
- Cable Twisting Standing High Row
- Single-Arm Cable Standing Row
- Rope Cable Standing Row
- Pause Cable Standing Row
