Standing Cable Row

Exercise Information

  • Alternative Names: Standing low cable row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine, cable attachment with D-handle
  • Muscles Targeted: Back, shoulders, biceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Standing single arm cable row
  • Alternative: Bent over dumbbell row, landmine T-bar row

The standing version, unlike the seated cable row, engages your entire body along with the core. You have to stabilize your body and maintain the proper form without being pulled forward toward the weight during the eccentric movement.

Standing Cable Row Exercise Information

  • Alternative Names: Standing low cable row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine, cable attachment with D-handle
  • Muscles Targeted: Back, shoulders, biceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Standing single arm cable row
  • Alternative: Bent over dumbbell row, landmine T-bar row

How to do a Standing Cable Row

Position the pulley so that the cable attachment with D-handles is at your ribcage level. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. Hold the D-handles using a neutral grip and pull them towards your torso while squeezing your back muscles, as well as keeping your back straight and chest forward. Hold the position for a count of one and return the handles to the initial position, with your shoulders and arms extending forward.

Standing Low Cable Row Tips

  • Squeeze your shoulder blades at the same time to keep them from rolling forward.
  • Use lesser weights than the seated cable row to master the proper technique.

Variation with Single Arm

It is similar to the standing two arm cable row but performed by grabbing a cable handle with one hand while your other hand is placed on the hip or at the side of your body.

Alternative Exercises

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