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Description
Cable Bent Over Row is a dynamic back exercise performed using a cable system. Thanks to the cable system, muscles remain under constant tension throughout the movement and momentum usage is reduced. Intensely works latissimus dorsi, rhomboid, trapezius, erector spinae, and rear shoulder muscles. Provides a more controlled movement compared to free weights and reduces pressure on joints. Possible to create variations with different attachment options. Suitable exercise for intermediate and advanced athletes.
Step-by-Step Instructions
- 1
Stand facing cable machine, cable in lower position, attach desired attachment
- 2
Grasp the handle, step back a few steps to create tension in cable
- 3
Bend forward at hips with knees slightly bent, keep back straight and almost parallel
- 4
From extended arm position, pull handle toward abdomen by pulling elbows back
- 5
Contract muscles by maximally squeezing shoulder blades
- 6
Return to starting position in a controlled manner, keep back straight throughout movement
Key Points
- ✓Lean torso forward, keep back straight, push hips back
- ✓Pull cable handle toward abdominal area, bring elbows back
- ✓Keep torso stable throughout movement, only arms should move
- ✓Squeeze shoulder blades at the end of the movement
Common Mistakes
- ✗Rounding the back - increases risk of lower back injury
- ✗Keeping torso too upright - reduces back muscle engagement
- ✗Performing movement too quickly - leads to loss of control
- ✗Keeping elbows too far from body - reduces back muscle engagement
Breathing
Exhale while pulling the cable, inhale while returning to starting position.
Muscle Activation
Safety
Precautions
- Those with herniated discs should be careful in inclined position and get doctor approval
- Those with shoulder injuries should keep range of motion controlled
- Those with hamstring tightness should pay attention to bending angle
- Those with disc problems should keep weight low
Safety Tips
- Keep lower back straight and maintain bending angle around 45 degrees
- Perform movement in controlled manner with back muscles, don't use momentum
- Increase weight gradually and terminate set if form breaks down
- Maintain breath control; exhale while pulling, inhale while releasing
Frequently Asked Questions
Which muscles does Cable Bent Over Row work?
Cable Bent Over Row primarily works these muscles: Lats, Rhomboids, Middle trapezius. It also engages: Biceps, Rear deltoids, Lower back.
Is Cable Bent Over Row suitable for beginners?
Cable Bent Over Row is a Intermediate level exercise. Learning difficulty: Moderate.
Can Cable Bent Over Row be done at home?
Cable Bent Over Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Bent Over Row?
One of the most common mistakes: Rounding the back - increases risk of lower back injury
How many sets and reps for Cable Bent Over Row?
Recommended: 3-5 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Applies continuous tension to back muscles
- ✓Provides muscle development and definition
- ✓Increases pulling strength
- ✓Targets various muscle fibers with different angles