Exercise guide
Cable Bent Over Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Cable Bent Over Row is a powerful compound movement that provides constant tension on the lats, traps, and rear delts, while requiring significant core stability to maintain the hinged position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or V-handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Hinge at the hips until your torso is at a 45-degree angle, keeping your back flat and chest up.
- Grasp the handle with a shoulder-width grip, allowing your arms to hang fully extended toward the pulley.
How to do it
- Exhale and pull the handle toward your lower ribs by driving your elbows back and retracting your shoulder blades.
- Squeeze your back muscles at the top of the movement for a one-second pause.
- Inhale and slowly lower the weight back to the starting position, maintaining control and a steady 2-second tempo.
- Keep your torso stationary throughout the set, avoiding any swinging or vertical movement.
Form checklist
- Maintain a neutral spine from head to hips; do not round your lower back.
- Keep your elbows tucked relatively close to your sides to maximize lat engagement.
- Ensure your weight is centered over your mid-foot to maintain balance.
- Avoid shrugging your shoulders toward your ears during the pull.
Pro tips
- Focus on pulling with your elbows rather than your hands to minimize bicep dominance.
- At the bottom of the rep, allow the cable to pull your shoulder blades slightly forward for a full stretch before initiating the next pull.
Make it harder
- Perform the movement with a single-arm handle to increase the demand on your obliques and core stability.
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable bent over row work?
- The cable bent over row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable bent over row?
- The cable bent over row uses cable.
- Is the cable bent over row good for beginners?
- The cable bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.