Cable Standing Row

oec:cable-standing-row

A compound cable horizontal pull performed while standing to build upper-back and lat strength.

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Also called: Standing Cable Row, Pullback, Cable Pullback

How to do it

Set the cable pulley to mid-torso height and attach a handle, such as a close-grip double-D handle or two single handles.
Grasp the handles, step back a few paces to lift the weight stack, and stand facing the machine with feet hip-width apart.
Unlock your knees slightly, brace your abdominal wall, and hold your chest tall with arms fully extended toward the pulley.

Initiate the pull by retracting your shoulder blades and driving your elbows backward alongside your ribcage.
Pull the handle firmly toward your abdomen or lower sternum until your back muscles are fully contracted.
Pause briefly at peak contraction, keeping your torso stable and upright.
Slowly extend your arms and allow the shoulder blades to protract under control to return to the starting position.

Exhale forcefully as you row the handle into your torso; inhale steadily as you extend your arms back out.

Swinging the torso backward to generate momentum.: Keep your hips and torso braced in an athletic stance; move only through the shoulders and arms.
Shrugging the shoulders upward during the pull.: Depress your shoulders down away from your ears before and throughout each rep.

Maintain a stable base of support with soft knees to avoid being pulled forward off balance by the cable tension.

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