The standing cable row is an effective exercise for strengthening the muscles of your back and core. This exercise can help you build muscle, increase your strength, and improve your posture.

It’s one of the best exercises for targeting the large muscles in your back as well as the smaller accessory muscles that aid in stability and support.

Additionally, it works for multiple muscle groups at once, making it a great choice for those looking to get a full-body workout.

What is Standing Cable Row?

A standing cable row is an exercise that works the muscles of the back and core. It is used to build muscle, increase strength, and improve posture. This exercise targets large muscles in the back as well as the smaller accessory muscles that support stability and aid in movement. The standing cable row involves using a cable machine to pull weight towards your body against resistance, while keeping your arms straight and core muscles engaged.

Benefits

The standing cable row is an excellent exercise for strengthening the muscles in your back and core. This exercise can help to build muscle, increase strength, and improve posture. It works multiple muscle groups at once, making it a great choice for those looking to get a full-body workout. Additionally, it targets both the large muscles in your back as well as the smaller accessory muscles that aid in stability and support.

Equipment needed

Cable machine

A cable machine is the primary piece of equipment needed for performing a standing cable row. A cable machine consists of two weighted plates, an adjustable pulley system, and handles or straps attached to the pulley system.

The weights can be adjusted to provide varying levels of resistance, allowing you to customize your workout according to your fitness level and goals. The handles or straps will allow you to pull the weight towards your body with both arms.

Handle attachment

Handle attachment is a key aspect of performing the standing cable row. To attach the handles to the pulley system, simply loop the handle around the bar and secure it with the clip or clamp provided. Make sure that all attachments are securely fastened before beginning your exercise.

Once attached, you can adjust the height of the pulley system to best suit your body size. Some cable machines may also have multiple handle options, allowing for a greater range of motion.

Proper technique

Set up

Adjust the cable machine

To begin, adjust the cable machine to best suit your body size. Make sure that the weight plates are securely fastened to the pulley system and that all attachments are securely in place. Once adjusted, stand facing away from the machine and grasp the handles or straps with an overhand grip. Keep your arms straight and your core muscles engaged throughout the exercise.

Choose and attach the handle

Once the cable machine is adjusted to best suit your body size, it is time to choose and attach the handles. Depending on the type of cable machine you are using, there may be multiple handle options available for a greater range of motion. To attach the handle to the pulley system, simply loop the handle around the bar and secure it with the clip or clamp provided. Make sure that all attachments are securely fastened before beginning your exercise.

Start position

Standing tall

When performing the standing cable row, it is important to stand tall with your feet about hip-width apart. Keep your core muscles engaged and your back straight throughout the exercise. This will ensure that you are working the correct muscles and reduce the risk of injury. Also, make sure that all attachments to the cable machine are securely in place before beginning your exercise.

Shoulders relaxed

When performing the standing cable row, it is important to keep your shoulders relaxed. If your shoulders are tense or clenched, this can lead to discomfort and put unnecessary strain on the muscles of your back. To ensure that you maintain a relaxed posture throughout the exercise, focus on keeping your shoulder blades pulled together and down towards your spine. This will help to keep your shoulders in a comfortable position and reduce the risk of injury.

Feet shoulder-width apart

It is important to keep your feet shoulder-width apart when performing the standing cable row. This will allow you to maintain a stable base and help you to balance your body weight evenly throughout the exercise. Additionally, keeping your feet shoulder-width apart will also ensure that you are working the correct muscles in your back and core. To ensure that you maintain a comfortable stance throughout the exercise, focus on keeping your weight evenly distributed between both feet.

Movement

Engage the back muscles

When performing the standing cable row, it is important to engage the back muscles in order to maximize the effectiveness of the exercise. To do this, begin by pulling your shoulder blades together and down towards your spine. This will help to activate the muscles in your back and ensure that they are working properly throughout the exercise. Additionally, focus on keeping your core tight and engaged as you pull the weight towards your chest.

Pull the cable towards the chest

Once your back muscles are engaged, begin to pull the cable towards your chest. Keep your arms straight and focus on using your back muscles to initiate the movement. As you pull the weight towards your chest, concentrate on keeping your shoulder blades pulled together and down towards your spine. This will help to ensure that you are engaging the correct muscles and reduce the risk of injury. Once you have reached the end of your range of motion, hold the position for a few seconds before returning to the starting position.

Squeeze the shoulder blades

Once you have pulled the cable towards your chest, it is important to squeeze your shoulder blades together at the end of the movement. This will help to further activate the muscles of your back and ensure that you are getting the most out of the exercise. Additionally, squeezing your shoulder blades together will also help to prevent any unnecessary strain on your shoulders or neck. To achieve a proper shoulder blade squeeze , focus on contracting the muscles in your upper back and holding this position for a few seconds before returning to the starting position.

Finish position

Elbows bent back

At the end of the standing cable row, it is important to make sure that your elbows are bent back slightly. This will help to ensure that you are engaging the correct muscles and getting the most out of the exercise. Additionally, keeping your elbows slightly bent will also reduce any strain or discomfort in your shoulders or arms. To achieve a proper finish position, focus on pulling the cable towards your chest and keeping your elbows bent back slightly as you do so.

Hands close to the chest

When performing the standing cable row, it is important to keep your hands close to your chest throughout the exercise. Keeping your hands close to your chest will help you to engage the correct muscles and ensure that you are getting the most out of the exercise. Additionally, having your hands closer together will also reduce any strain or discomfort in your shoulders or arms. To achieve a proper hand position, focus on keeping your arms close to your body as you pull the cable towards your chest.

Variations

One-arm standing cable row

The one-arm standing cable row is a great variation of the traditional cable row that works both sides of your back muscles individually. To perform this exercise, start by attaching a single handle to the low pulley of the cable machine. Stand with your feet shoulder width apart and grip the handle with your right hand. Engage your core and keep your elbow close to your body as you pull the handle towards your chest. Focus on using your back muscles to initiate the movement and squeezing your shoulder blade together at the end of the motion. After completing a set for one arm, switch sides and repeat with your left hand.

Reverse grip standing cable row

The reverse grip standing cable row is a great way to add an additional challenge to your back workout. To perform this exercise, attach a single handle to the high pulley of the cable machine and stand with your feet shoulder-width apart. Grip the handle with an overhand grip and engage your core as you pull the weight towards your chest. Keep your elbows close to your body and focus on using your back muscles to initiate the movement. Squeeze your shoulder blades together at the end of the motion and return to the starting position.

Wide grip standing cable row

The wide grip standing cable row is a great exercise to target your back muscles and build strength and stability in the upper body. To perform this exercise, attach a single handle to the low pulley of the cable machine and stand with your feet shoulder width apart. Grip the handle with a wide overhand grip and engage your core as you pull the weight towards your chest. Keep your elbows close to your body and focus on using your back muscles to initiate the movement. Squeeze your shoulder blades together at the end of the motion and return to the starting position.

Common mistakes

Rounded shoulders

A common mistake that many people make when performing the standing cable row is allowing their shoulders to round forward. This can be caused by not engaging your core properly or using too much weight for your level of strength and flexibility. Rounding your shoulders during the exercise can place unnecessary strain on your neck and shoulders and increase the risk of injury. To avoid this, focus on keeping your chest up and shoulders back throughout the exercise and using a weight that is appropriate for your level of fitness.

Using momentum

It is important to focus on using your back muscles to initiate the movement when performing the standing cable row. Many people make the mistake of using momentum to pull the weight, which can reduce the effectiveness of the exercise and increase the risk of injury. To avoid this mistake, focus on engaging your back muscles as you pull the cable towards your chest and make sure that your elbows remain close to your body throughout the motion.

Jerking or using too much weight

It is important to choose the appropriate weight when performing the standing cable row. Jerking or using too much weight can be a common mistake, as it can reduce the effectiveness of the exercise and increase the risk of injury. To avoid this mistake, focus on engaging your back muscles as you pull the cable towards your chest and make sure that your arms remain close to your body throughout the motion. Start with a light weight and gradually increase the resistance as you become stronger.

Conclusion

The standing cable row is an excellent exercise for strengthening and toning the back muscles. Incorporating this exercise into your workout routine can help to improve posture, reduce shoulder pain, and build strength and size in the upper body. To get the most out of this exercise, it is important to make sure that you are using a weight appropriate for your fitness level and engaging your core and back muscles throughout the motion. With practice, you can use the standing cable row to build a strong and healthy back!