Bent Over Row (Cable: Rope)

Use a low cable pulley with a rope. Hinge forward and pull the rope to your midsection. Separate your hands at the end for a better squeeze.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

cablerope

Bilateral

Bent-over

repsweight

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

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.
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.
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.
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.
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.
Step 6Repeat
- Continue to pull and lower the rope for the desired number of repetitions, focusing on maintaining proper form.
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.