Cable Row

A seated horizontal pull that targets the mid-back and reinforces controlled shoulder-blade movement.

Primary muscle

Back

Primary musclesLatissimus dorsi, Rhomboids, Middle trapezius

Secondary musclesPosterior deltoids, Biceps brachii, Brachialis, Brachioradialis

Equipment

Strength Machine

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How to perform Cable Row

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Cable Row, sit tall with both feet supported, grasp the cable handle, and begin with the arms long.
Keep the ribs stacked and the shoulders level before initiating the pull from the upper back.
Pull by driving the elbow toward or just past the torso while keeping the shoulders level.
Pause when the shoulder blade has moved back without the trunk rotating or rocking.
Return to the start under control and allow the arm to lengthen. Repeat without changing the established position.

Common Cable Row mistakes

Rocking the torso

Keep the established chest and pelvis position rather than leaning backward to move the handle.

Shoulder rolling forward

Allow a controlled reach, but do not let the shoulder collapse or twist at the end of the return.

Elbow path drifting

Drive the elbow toward the ribs instead of flaring it toward shoulder height.

Shortening the return

Let the arm lengthen under control so each repetition begins from the same position.

When to modify or choose another exercise

Rocking the torso: Keep the established chest and pelvis position rather than leaning backward to move the handle.
Elbow path drifting: Drive the elbow toward the ribs instead of flaring it toward shoulder height.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Chest-supported row: Use a pad or incline bench to remove the need to hold a hip hinge while learning the pull.

How to use Cable Row in a training program

Where it fits in a session

Use Cable Row early in a workout focused on back, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Cable Row with Incline Dumbbell Chest Press or Close-Grip Bench Press for complementary pushing work.
Standing Face Pull can follow the main row sets when additional upper-back work is useful.

Scale the movement