Bent Over Row (Cable)

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.
   • 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pulling and lowering motion for the desired number of repetitions.
   • Focus on maintaining proper form with each rep.
7. 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.