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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

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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