Strength

Cable Row

The Cable Row is a strength-building exercise for your back, involving the pull of a weighted cable. It improves posture, enhances muscle balance, and works both back and arm muscles.
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Cable Row instructions
Step-by-step instructions
1
Sit on the cable row seat and make sure that your feet are on the platform.
2
Position your hands on to the cable bar at shoulder width apart.
3
Pull back with your arms and engage your back muscles.
4
Avoid jerking the cable bar towards you; instead, keep the movement slow and controlled.
5
Return to your initial position and repeat for the programmed number of reps.
Sit on the cable row seat and make sure that your feet are on the platform.
Position your hands on to the cable bar at shoulder width apart.
Pull back with your arms and engage your back muscles.
Avoid jerking the cable bar towards you; instead, keep the movement slow and controlled.
Return to your initial position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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