Cable Bent Over Row

Cable Bent Over Row gif

Coach's Tips

The cable bent-over row uses cable resistance to keep your back muscles working. It’s easier to control than a barbell, so it’s great for learning the right form.

How to Cable Bent Over Row

Starting Position

1. Connect the handle to the low pulley of the cable machine and grab the handle with both hands.

2. Take a step or two back to create tension in the cable.

3. Slightly bend your knees and push your hips back while leaning your upper body forward, keeping your back straight.

Proper Form

1. Pull the handle towards your belly button or waist while pulling your elbows back.

2. Focus on the feeling of your back muscles tightening as you squeeze your shoulder blades together.

3. Maintain the angle of your upper body and keep your core tight to prevent your body from leaning back.

4. Slowly extend your arms and return to the starting position.

Breathing Technique

Exhale when pulling the handle, and inhale while extending your arms and turning.

Precautions

1. Control the cable tension all the way to prevent it from breaking.

2. Engage your core and keep your spine straight to avoid bending at the waist.

3. Do not use momentum; first, learn to feel the pull with your back muscles.

Curious about a Back workout plan that includes the Cable Bent Over Row