Cable Bent-Over Reverse-Grip Row

Expert Advice

Maintain a neutral spine throughout the movement to protect your lower back and ensure proper muscle activation.

How-to-do Steps

Stand facing the cable machine with your feet shoulder-width apart.
Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight.
Grab the cable handle with a reverse grip (palms facing up).
Pull the handle towards your waist, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Slowly extend your arms to return to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Cable Bent-Over Reverse-Grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders30%

Lats30%

Traps20%

Secondary

Biceps10%

Forearms10%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Cable Bent-Over Reverse-Grip Row work?

Cable Bent-Over Reverse-Grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable Bent-Over Reverse-Grip Row?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable Bent-Over Reverse-Grip Row suitable for beginners?

Cable Bent-Over Reverse-Grip Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.