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Standing Cable Row
The Standing Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 15%, rhomboids 15% and mid traps 15%.
How to do it
- Set both pulleys of a cable crossover at chest height and clip a single handle to each.
- Grip one handle in each hand and step back until the arms are straight with tension on the cables.
- Stand with the feet hip-width, knees soft and torso upright.
- Row both handles to the sides of the ribs, driving the elbows back.
- Let the arms straighten slowly toward the pulleys.
Tips
- Brace the midsection so the cables do not pull you forward.
- Stagger the feet if you need more balance.
Common mistakes
- Leaning back to counter the weight.
- Letting the shoulders roll forward at the start.
- Bending the knees and hips to move the load.
Muscles worked by the Standing 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.
No seat, more bracing. 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.
Standing Cable Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Standing 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 Standing Cable Row good for beginners?
Yes. The Standing 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 Standing Cable Row?
For example the Kneeling Cable Row, Half Kneeling Cable Row and Single Arm Cable Row. They train mostly the same muscles.
How do you make the Standing 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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