This exercise targets your back muscles and also works your biceps and forearms.
- +Great for improving back strength and posture
- +Can be modified for different strength levels
- +Allows a wide range of motion
- –Risk of back strain if performed incorrectly
- –Can be challenging to maintain proper form
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit at the cable row, feet on platform, knees slightly bent
- Grab the handle (V-bar or straight bar), arms straight, neutral grip
- Sit tall with a neutral spine; chest up, shoulders down and back
- Brace your core; keep ribcage over hips
- Pull to your lower ribs, leading with elbows; squeeze shoulder blades together
- Keep wrists straight; don’t shrug or lean back
- Return slowly, arms straightening and shoulder blades reaching forward; exhale on pull, inhale on return