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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Kettlebell Cossack Squat with trainwell
Kettlebell Cossack Squat
The Kettlebell Cossack Squat targets the lower body, enhancing flexibility and range of motion while improving balance and stability. This dynamic exercise aids in injury prevention, athletic performance, and everyday movements.
Try it out
Bodyweight
Single Kettlebell Push Up With Drag with trainwell
Single Kettlebell Push Up With Drag
The Single Kettlebell Push Up With Drag boosts overall upper body strength and endurance by targeting arms, chest, and core muscles. It's a demanding exercise that combines a push up and kettlebell drag.
Try it out
Strength
Alternating Kettlebell Bench Press with trainwell
Alternating Kettlebell Bench Press
The Alternating Kettlebell Bench Press targets your chest, arms, and shoulders, improving upper body strength and muscular stability. This exercise involves pressing a kettlebell one arm at a time while lying on a bench.
Try it out
Start your fitness journey today
Enjoying exercises like Cable Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer