Cable Bent-Over Row
Expert Advice
Keep your core engaged and back flat throughout the exercise to protect your lower back and ensure proper engagement of the lats.
How-to-do Steps
- Stand facing a cable machine with the cable set at the lowest position.
- Bend at the hips and knees, keeping your back straight, to assume a bent-over position.
- Grasp the cable handle with both hands and pull it towards your waist.
- 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 Row primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Bent-Over Row work?
Cable Bent-Over Row primarily targets the Lats. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Bent-Over Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 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 Row suitable for beginners?
Cable Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
