Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Cable
Straight Bar Cable Row Normal Grip
Straight Bar Cable Row Normal Grip is a beginner compound strength exercise that works the lats (back), with the biceps, forearms and shoulders assisting. It needs a cable and a pull-up bar. 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
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Straight Bar Cable Row Normal Grip
- Sit at a cable row machine with your feet placed on the footrests and knees slightly bent. Grasp the straight bar with hands just wider than shoulder-width, palms facing down.
- Engage your core and maintain a straight back. Pull the bar towards your abdomen, squeezing your shoulder blades together and keeping your elbows close to your body.
- Hold the contraction for a moment, feeling the muscles in your back activating.
- Slowly extend your arms to return the bar to the starting position. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you pull the bar towards you and inhale as you extend your arms.
- Adjust the weight on the cable machine to provide enough challenge without compromising form.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
Straight Bar Cable Row Normal Grip alternatives
More lats exercises
Straight Bar Cable Row Normal Grip FAQ
What muscles does Straight Bar Cable Row Normal Grip work?
Straight Bar Cable Row Normal Grip mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps, forearms, shoulders and core work as secondary muscles.
What equipment do you need for Straight Bar Cable Row Normal Grip?
You need a cable and a pull-up bar.
How many sets and reps of Straight Bar Cable Row Normal Grip 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 Straight Bar Cable Row Normal Grip good for beginners?
Yes. Straight Bar Cable Row Normal Grip is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Straight Bar Cable Row Normal Grip 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 Straight Bar Cable Row Normal Grip?
Other exercises for the lats include Pull Up Normal Grip, Band Lying Reverse Grip Row, Prone Bench Row Dumbbells Pronated Grip and Prone Bench Row Barbell Pronated Grip.
For developers
Use Straight Bar Cable Row Normal Grip 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_JJJEY4" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_JJJEY4", "name": "Straight Bar Cable Row Normal Grip", "model": "male", "counterpartId": "ex_IIWUYJ", "target": "Lats", "equipment": "Cable", "media": { "mp4": "https://…/ex_JJJEY4/mp4-720.mp4?…", "poster": "https://…/ex_JJJEY4/poster.jpg?…" } }