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Cable Bent-Over Row

Cable Bent-Over Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 95%, Rear delts 55%, Lats 45%, Biceps 45%, Lower back / erectors 30%, Forearms 30%.

Backbone movement Level: Intermediate Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Cable Bent-Over Row - Start position
Start position
Cable Bent-Over Row - Finish position
Finish position

How to do it

  1. Attach a straight or V-bar to a low cable pulley.
  2. Hinge at the hips with knees slightly bent.
  3. Pull the handle toward your lower chest.
  4. Squeeze your shoulder blades at the top.
  5. Lower with control and repeat.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Lower back / erectors 30 points higher, Rear delts 15 points lower, Lats 10 points higher. Compared with the Cable Upright Row, it loads Side delts 75 points lower, Rear delts 55 points higher, Mid-back / traps 50 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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