ex_YSXKKX

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Back · Band

Resistance Band - Cable Row

beginnerstrengthMale & female model

Resistance Band - Cable Row is a beginner compound strength exercise that works the lats (back), with the shoulders and biceps assisting. It needs a band. 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: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major
Upper Back · Rhomboids, Trapezius

Secondary muscles

Shoulders · Deltoids
Biceps · Biceps Brachii

How to do Resistance Band - Cable Row

Attach a resistance band to a sturdy anchor point at chest height. Kneel on one knee with the opposite leg forward, foot flat on the ground.
Hold the band handles with both hands, arms extended forward, and palms facing down.
Pull the band handles towards your chest by bending your elbows and squeezing your shoulder blades together at the end of the movement.
Return to the starting position with control. Repeat for the desired repetitions.

Form tips

Focus on squeezing your shoulder blades together at the peak of the row to maximize back activation.
Adjust the resistance band tension or your kneeling position for an appropriate challenge.
Avoid shrugging your shoulders; keep them down and relaxed.

Resistance Band - Cable Row alternatives

Kettlebell Row

Lats · intermediate

Dumbbell Renegade Row

Lats · intermediate

Cable Seated Row

Lats · beginner

Barbell Meadows Row

Lats · intermediate

More lats exercises

Dumbbell Pendlay Row

Lats · intermediate

Kettlebell Gorilla Row

Lats · intermediate

Prone Bench Row Dumbbells

Lats · intermediate

Bent-Over Row With Bar

Lats · intermediate

Dumbbell Knee Lawnmower Row

Lats · intermediate

Dumbbell Bent-Over Row

Lats · intermediate

Bent Over Barbell Row

Lats · intermediate

Cable Low Seated Row

Lats · beginner

Resistance Band - Cable Row FAQ

What muscles does Resistance Band - Cable Row work?

Resistance Band - Cable Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Rhomboids and Trapezius). The shoulders and biceps work as secondary muscles.

What equipment do you need for Resistance Band - Cable Row?

You need a band.

How many sets and reps of Resistance Band - Cable 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 Resistance Band - Cable Row good for beginners?

Yes. Resistance Band - Cable Row is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Resistance Band - Cable 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 Resistance Band - Cable Row?

Other exercises for the lats include Kettlebell Row, Dumbbell Renegade Row, Cable Seated Row and Barbell Meadows Row.

For developers

Use Resistance Band - Cable 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YSXKKX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YSXKKX",
  "name": "Resistance Band - Cable Row",
  "model": "male",
  "counterpartId": "ex_LGRDJS",
  "target": "Lats",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_YSXKKX/mp4-720.mp4?…",
    "poster": "https://…/ex_YSXKKX/poster.jpg?…"
  }
}