Bent Over Row (Cable)

Use a low cable pulley. Hinge forward and row the handle to your waist. Constant cable tension makes this harder than it looks.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

cable

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.
- Adjust the cable pulley to a low position and attach a handle or bar.
- Grab the handle or bar with both hands, using an overhand grip.
Step 2Position Your Body
- Bend your knees slightly and hinge forward from your hips, keeping your back straight.
- Your torso should be at about a 45-degree angle to the floor, with your core engaged.
Step 3Grab the Handle
- With your arms extended, pull the handle towards your torso while keeping your elbows close to your body.
- Ensure your grip is firm and your wrists are straight.
Step 4Pull the Handle
- Pull the handle towards your lower rib cage by bending your elbows and squeezing your shoulder blades together.
- Keep your back straight and avoid rounding your shoulders.
Step 5Lower the Handle
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure your torso remains in the same bent-over position throughout.
Step 6Repeat
- Repeat the pulling and lowering motion for the desired number of repetitions.
- Focus on maintaining proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Release the handle and step away from the cable machine.