Bent Over Row (Cable: Rope)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet hip-width apart, facing the cable machine.
   • Attach a rope handle to the low pulley of the cable machine.
2. Step 2Grab the Rope
   • Using both hands, grasp the rope with an overhand grip, keeping your hands shoulder-width apart.
   • Step back slightly to create tension in the cable, ensuring your arms are fully extended.
3. Step 3Position Your Body
   • Bend your knees slightly and hinge forward from your hips, maintaining a straight back.
   • Engage your core and retract your shoulder blades, keeping your gaze forward.
4. Step 4Pull the Rope
   • Pull the rope towards your torso by bending your elbows and driving them back.
   • Keep your elbows close to your body and aim to pull the rope towards your lower rib cage.
5. Step 5Lower the Rope
   • Slowly extend your arms back to the starting position, maintaining control of the movement.
   • Ensure you keep your back straight and core engaged throughout the motion.
6. Step 6Repeat
   • Continue to pull and lower the rope for the desired number of repetitions, focusing on maintaining proper form.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step forward to release tension in the cable.
   • Safely put down the rope handle and ensure the area is clear before leaving.