Fitwill stands in solidarity with Ukraine

Cable Bent Over Row

Cable Bent Over Row

The Cable Bent Over Row is a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius. This exercise is an excellent choice to improve back strength, posture, and overall upper body muscular development. To perform the Cable Bent Over Row, you'll need access to a cable machine with an adjustable pulley. Start by attaching a straight or V-shaped bar to the low pulley. Stand facing the cable machine with your feet shoulder-width apart, knees slightly bent, and maintain a slight bend in your hips. Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart, and arms fully extended in front of you. With a neutral spine and engaged core, hinge forward at the hips, ensuring your back stays flat and your head is in line with your spine. This is your starting position. Initiate the movement by retracting your shoulder blades and pulling the bar towards your abdomen, keeping your elbows close to your body. Exhale as you pull the bar towards you, squeezing your shoulder blades together. Pause for a moment at the fully contracted position, feeling the tension in your back muscles. Then, slowly return to the starting position while maintaining control over the weight. Inhale as you extend your arms and allow your shoulder blades to protract slightly at the starting position. Remember, proper form is crucial for maximizing the benefits of this exercise and minimizing the risk of injury. Keep your back straight, avoid excessive swinging or using momentum, and focus on using your back muscles to perform the movement. Incorporating the Cable Bent Over Row into your workout routine can help you build a strong, well-developed back. Gradually increase the weight as you get stronger and always prioritize quality over quantity. You can also consider adding variations like single-arm rows or using different attachments to target specific muscles within the back.


  • Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
  • Grab the handles of the cable machine with an overhand grip, keeping your palms facing down.
  • Bend forward at the waist while keeping your back straight and your core engaged.
  • Extend your arms fully, allowing the weights to hang in front of you.
  • Pull the handles towards your torso by retracting your shoulder blades, while keeping your elbows close to your body.
  • Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Adjust the weight as necessary to challenge yourself while maintaining proper form.

Tips & Tricks

  • Focus on maintaining good form throughout the entire exercise to target the muscles effectively.
  • Engage your core muscles to stabilize your body during the movement.
  • Keep your back straight and avoid rounding your shoulders.
  • Use a weight that challenges you but still allows for proper execution of the exercise.
  • Pull the cables towards your lower chest or upper abdomen area to activate the targeted muscles.
  • Control the movement and avoid using momentum to ensure maximum muscle engagement.
  • Exhale as you pull the cables towards your body and inhale as you return to the starting position.
  • Include variations such as using different grip attachments or alternating arms to add variety and target different muscle groups.
  • Combine cable bent over rows with other back exercises to create a well-rounded workout routine.
  • Ensure you have a proper warm-up before starting this exercise to prepare your muscles and joints.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts