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Description
The Standing Cable Row is a functional compound exercise performed while standing using a cable machine to target the back muscles. Because it is performed standing, it also requires core stabilization. It works the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, and biceps. Unlike the classic seated cable row, the legs and core are much more actively engaged. It is a highly functional movement for athletic performance. When performed regularly, it provides significant improvements in back development, core strength, and posture.
Standing Cable Row How-To Guide
- 1
Attach a rope or straight bar to the middle pulley of a cable machine
- 2
Stand upright in front of the cable machine
- 3
Grasp the handle at shoulder height with your palms facing inward
- 4
Take a step back so there is tension on the cable
- 5
Stand with your feet shoulder-width apart and knees slightly bent
- 6
Keep your back straight and pull your shoulders back
- 7
Brace your core muscles
- 8
Pull the handle toward your belly button or lower chest
- 9
Keep your elbows close to your body as they move backward
- 10
Squeeze your shoulder blades together at the peak of the movement
- 11
Return to the starting position in a controlled manner
- 12
Keep your torso stationary throughout the movement; avoid swinging
Key Points
- ✓Upright standing position
- ✓Knees slightly bent
- ✓Keep the back straight
- ✓Elbows kept close to the body
- ✓Squeeze the shoulder blades at the top
- ✓Torso stationary, no swinging
Common Mistakes
- ✗Rounding the back - strains the lower back
- ✗Swinging - uses momentum instead of muscle
- ✗Incomplete range of motion - muscles are not fully engaged
- ✗Leaning the torso too far back - breaks the form
- ✗Using too much weight - compromises form
Breathing
Exhale as you pull, inhale as you return to the starting position.
Muscle Activation
Safety
Precautions
- Those with acute lower back pain should be careful
- Those with acute shoulder injuries should be careful
Safety Tips
- Start with a light weight
- Keep your back straight
- Stop the exercise if your form breaks down
Frequently Asked Questions
Which muscles does Standing Cable Row work?
Standing Cable Row primarily works these muscles: Kanatlar, Lats. It also engages: Romboid, Trapez, Arka Omuz, Biceps, Core kasları.
Is Standing Cable Row suitable for beginners?
Standing Cable Row is a Intermediate level exercise. Learning difficulty: Moderate.
Can Standing Cable Row be done at home?
Standing Cable Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Standing Cable Row?
One of the most common mistakes: Rounding the back - strains the lower back
How many sets and reps for Standing Cable Row?
Recommended: 3-4 sets and 10-15 reps.
- ✓Functionally trains the back muscles
- ✓Provides core stabilization
- ✓Ideal for athletic performance
- ✓Constant cable tension
- ✓Improves posture