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Back · Cable
Cable Bent Over Row
Cable Bent Over Row is a beginner compound strength exercise that works the lats (back), with the upper back, biceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
- Shoulders · Deltoids
- Lower Back · Erector Spinae
How to do Cable Bent Over Row
- Attach a straight bar to a low pulley on a cable machine. Stand facing the machine and grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Bend at the hips to form a 90 degree angle with your upper body, keeping your knees slightly bent. Let your arms extend with the cable, holding the bar.
- Pull the bar towards your lower abdomen, bringing your elbows backwards.
- Slowly extend the bar back to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Exhale as you pull the bar towards you and inhale as you lower it back down.
- Avoid using momentum or swinging your body; focus on isolating the back muscles.
Cable Bent Over Row alternatives
More lats exercises
Cable Bent Over Row FAQ
What muscles does Cable Bent Over Row work?
Cable Bent Over Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, biceps, shoulders and lower back work as secondary muscles.
What equipment do you need for Cable Bent Over Row?
You need a cable.
How many sets and reps of Cable Bent Over Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Bent Over Row good for beginners?
Yes. Cable Bent Over Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Bent Over Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Bent Over Row?
Other exercises for the lats include Bent Over Row Resistance Band, Dumbbell Bent-Over Row, Band Bent-Over Row and Bent-Over Row With Bar.
For developers
Use Cable Bent Over Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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