Standing Cable Row

First Of All Thanks For Landing This Article, If You Are Searching for How To Do Standing Cable Row Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Standing Cable Row

Exercise Details:

  1. Force: Pull
  2. Dynamic stabilizers: Biceps Brachii, Triceps Brachii (Long Head)
  3. Synergists: Teres Minor, Middle, and Lower Trapezius, Posterior Deltoid, Brachialis, Brachioradialis, Latissimus Dorsi, Teres Major, Infraspinatus, Rhomboids, Sternal (Lower) Pectoralis Major
  4. Target muscle: None; the back in general (see synergists)
  5. Mechanics: Compound

How To Do Standing Cable Row?

  1. Attach a double-row bar (or two stirrups/handles) to a cable pulley that is a little lower than waist-high.
  2. Grasp the double-row bar with both hands and step back until the cable is pulled taut.
  3. Your arms and shoulders are stretched forward.
  4. Flex your hips and knees so that you are almost in a seated position.
Standing Cable Row


  1. Keeping your elbows close to your body.
  2. Exhale as you pull the double-row bar to your lower abdomen.
  3. Hold for a count of three.
  4. Stick out your chest, and squeeze your back muscles.
  5. Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
  6. Repeat for the prescribed number of repetitions.

Some Tips:

  1. Pull with your elbows, not with your biceps.
  2. You can either keep your back straight and vertical, as in the illustration or allow your back to flex and extend.
  3. In the former case, your spinal erectors (erector spinae) act as stabilizers, whereas in the latter case, they act as synergists.
  4. 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.
  5. However, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row.

How To Do Standing Cable Row Video:

Standing Cable Row
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