Back
Cable Row
The Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 16%, rhomboids 16% and mid traps 16%.
Also known as: low cable row, low pulley row, roeien, seated cable row, seated cable row (v-grip), seated row
How to do it
- Clip a V-bar to the low pulley of a seated row station.
- Sit with the feet on the platform and the knees slightly bent, and grip the handle.
- Sit upright with the arms straight and the shoulders slightly forward in a stretch.
- Row the handle to the upper belly, driving the elbows back along the body.
- Let the arms straighten slowly while the torso stays upright.
Tips
- Keep the chest proud and pull the shoulder blades back at the end.
- A small forward lean at the start is fine, but finish upright, not leaning back.
Common mistakes
- Rocking the torso far back to move the weight.
- Rounding the lower back in the stretch.
- Letting the elbows flare away from the body.
Muscles worked by the Cable Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Cable Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Cable Row good for beginners?
Yes. The Cable Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Row?
For example the Band Row, Hammer Strength Low Row and Hammer Strength Row. They train mostly the same muscles, some with different equipment.
How do you make the Cable Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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