How To Do The Cable Row Properly


cable row

The cable row is a great exercise that will work out your back, arms, and core. It can be done with one arm or two. The key to doing it correctly is to keep the elbows close to the body at all times. If you don’t do this then you risk injury by putting too much pressure on the shoulder joint. With only one arm use both hands on the bar grip for stability, take a step forward so that your feet are shoulder-width apart, and lean over until your chest touches your thighs while keeping the chin up high. Keep an arch in your lower back throughout this movement so as not to strain it. You should feel the tension in your back muscles when performing this exercise correctly but if there is any pain then stop immediately.

Tips to do the Cable Row properly:

The Cable Row is a great exercise for working your back. It’s important to do it correctly, though, so you don’t hurt yourself. Here are some tips on how to do the Cable Row properly:

Start by standing in front of the cable machine with the pulley at shoulder height.

Grab the handle with your left hand and step back a few feet.

Pull the handle towards your chest, keeping your back straight.

Pause for a moment, then slowly lower the handle back to the starting position.

Repeat this motion until you’ve completed all of your reps, then switch hands and repeat.

After your set is over, ask a trainer to help you adjust the pulley so it’s at waist height.

Face away from the weight stack and grab the handle with both hands.

Hold the bar out in front of you, keeping your elbows slightly bent. Tighten your back muscles to keep your shoulders back throughout the exercise.

Pull the bar towards your stomach, keeping it close to your body as you do so. Keep the motion-controlled, don’t let momentum do all of the work for you! If you’re using heavy enough weights this should be difficult to complete all of your reps without resting in between each one, if not, increase the weight until it is.

When you’ve finished your reps, lower the bar back down to the starting position.

Repeat this motion until you’ve completed all of your reps, then switch hands and repeat.

After you’ve finished the Cable Rows, ask a trainer to help you adjust the weight stack back to shoulder height or higher.

Stand in front of the cable machine again, facing it with the pulley at waist height. Grab the handle with both hands and step forward so that there’s tension on the cables when they’re pulled taut. Notice that your arms are slightly bent – don’t straighten them completely! If your elbows are locked out then you aren’t getting as much out of this exercise as possible.

Cable Row Common Mistakes:

A close up of a tripod

The cable row is a great exercise that can work out your back, arms, and core, but there are some common form mistakes that people make when doing it. Here are a few of them:

Not keeping the elbows close to the body

Not maintaining an arch in the lower back

Going too heavy

Rowing with incorrect form

Using momentum to move the weight

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