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- Force: Pull
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (Long Head)
- Synergists: Teres Minor, Middle, and Lower Trapezius, Posterior Deltoid, Brachialis, Brachioradialis, Latissimus Dorsi, Teres Major, Infraspinatus, Rhomboids, Sternal (Lower) Pectoralis Major
- Target muscle: None; the back in general (see synergists)
- Mechanics: Compound
How To Do Standing Cable Row?
- Attach a double-row bar (or two stirrups/handles) to a cable pulley that is a little lower than waist-high.
- Grasp the double-row bar with both hands and step back until the cable is pulled taut.
- Your arms and shoulders are stretched forward.
- Flex your hips and knees so that you are almost in a seated position.
- Keeping your elbows close to your body.
- Exhale as you pull the double-row bar to your lower abdomen.
- Hold for a count of three.
- Stick out your chest, and squeeze your back muscles.
- Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
- Repeat for the prescribed number of repetitions.
- Pull with your elbows, not with your biceps.
- You can either keep your back straight and vertical, as in the illustration or allow your back to flex and extend.
- In the former case, your spinal erectors (erector spinae) act as stabilizers, whereas in the latter case, they act as synergists.
- Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core, especially when lifting heavy.
- However, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row.