Pull
Cable Row
What it works
Mainly: Lats, Mid-back. Also: Biceps, Grip, Lower back.
Setup
Sit with a slight forward lean at the start, chest up, knees softly bent.
How it goes
Pull the handle to your stomach, squeeze the shoulder blades together, then let the weight draw your arms forward into a stretch without collapsing your back.
Two things people get wrong
- Rowing with the lower back by rocking backwards and forwards.
- Stopping the stretch short at the front.
If the kit’s busy
Chest-supported machine row.
Also written as: Cable Rows, Seated Cable Row
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.