Cable Bent-Over Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Bent-Over Row

Step by step instructions, muscle activation and variants for the Cable Bent-Over Row.

MediumMiddle back

About this exercise

The cable bent-over row targets the lats and mid-back by pulling a cable attachment toward the lower ribcage in a hinged torso position. The constant cable tension throughout the range of motion makes it especially effective for developing back thickness and strength. It also engages the biceps and rear-stabilizing muscles of the lower back.

How to Perform

  • Attach a straight bar or V-bar to the low pulley of a cable machine
  • Stand facing the machine with feet shoulder-width apart and grip the bar with an overhand grip
  • Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core tight
  • Let your arms hang straight down with the bar just off the stack
  • Pull the bar toward your lower ribcage, driving your elbows back and squeezing your shoulder blades together at the top
  • Pause briefly at the peak contraction, then lower the bar slowly back to the starting position

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapeziusLower back

Common Mistakes

Common mistakes content is coming soon.

About the Cable Bent-Over Row

The Cable Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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