Exercise guide
Cable Standing Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Cable Standing Row is a versatile compound pulling movement that builds mid-back thickness and improves postural stability by targeting the lats, rhomboids, and traps. Using a cable machine provides constant tension throughout the entire range of motion, which is highly effective for muscle hypertrophy and scapular control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to chest height and attach a straight bar or close-grip handle.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees for stability.
- Grasp the handle with an overhand or neutral grip and step back until the weight stack rises and your arms are fully extended.
- Engage your core, pull your shoulders down and back, and maintain a tall, upright posture.
How to do it
- Exhale as you pull the handle toward your lower ribs, driving your elbows back and squeezing your shoulder blades together.
- Keep your torso stationary and avoid leaning back as you pull the weight.
- Pause for one second at the peak of the contraction, focusing on the squeeze in your mid-back.
- Inhale as you slowly return the weight to the starting position over a 2-3 second count, maintaining tension in the muscles.
Form checklist
- Keep your chest up and avoid shrugging your shoulders toward your ears.
- Drive the movement with your elbows rather than pulling solely with your hands.
- Maintain a neutral spine; do not use momentum or rock your body to move the weight.
- Ensure your feet remain planted and your knees stay slightly bent to protect the lower back.
Pro tips
- To maximize lat and rhomboid engagement, imagine you are trying to touch your elbows together behind your back.
- Focus on a full 'stretch' of the shoulder blades during the eccentric phase without letting your torso collapse forward.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to increase the anti-rotational demand on your core.
- Incorporate a 'stop-and-go' tempo by pausing for 2 seconds at the point of maximum contraction on every rep.
Frequently asked
- What muscles does the cable standing row work?
- The cable standing row primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable standing row?
- The cable standing row uses cable.
- Is the cable standing row good for beginners?
- Yes. The cable standing row is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
- Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
- Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius