Standing Cable Row
A row to the lower ribs from a cable set at chest height, done standing in a split stance. Trains the mid-back while the legs and core hold the body steady.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Brachialis
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Starting position
Set a cable pulley at chest height with a handle or V-bar. Hold it with arms straight, step back until the stack lifts, and stand in a short split stance with soft knees.
Let the arms reach forward and the shoulder blades spread slightly.
Pull the shoulder blades back, then drive the elbows past your sides to bring the handle to your lower ribs.
Squeeze the upper back for a moment.
Straighten the arms under control and let the shoulder blades move forward again.
Breathing: Exhale as you row, inhale as you return.
Coaching tips
Elbows close to the body
Chest tall
Legs stay still
Common mistakes
Leaning back to move the weight
Shrugging the shoulders up
Cutting the stretch short
Safety notes
Keep the lower back neutral; step forward if the weight pulls you off balance.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.