Smart Workout Diary

Cable Standing Row

The standing cable row is a cable pulling exercise performed while standing and drawing the handle toward the torso. It primarily trains the back, especially the lats and upper back, while the biceps and core assist. It supports upper-body pulling strength, posture, and controlled scapular movement.

Demonstration

Cable Standing Row — demonstration 1
Cable Standing Row — demonstration 2

Instructions

  1. Set the cable: Position a cable handle at about lower-chest height and select a light load for controlled repetitions.
  2. Take your stance: Face the cable, step back until the stack is lifted, and stand with feet about hip-width apart and knees softly bent.
  3. Brace and reach: Hold the handle with both hands, extend the arms without rounding the lower back, and keep the ribs stacked over the pelvis.
  4. Row the handle: Pull the handle toward your lower ribs or upper abdomen by drawing the shoulder blades back and down, keeping the elbows close to the body.
  5. Return with control: Slowly extend the arms until the back is comfortably stretched, without letting the shoulders shrug forward. Repeat while maintaining a stable torso.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Do not lean back: Keep the torso mostly upright; reduce the load if you need to swing or lean to complete the pull.
  2. Lead with the elbows: Think about moving the elbows behind the body rather than pulling mainly with the hands.
  3. Control both phases: Avoid jerking the handle and use a slow, deliberate return to keep tension on the back.
  4. Breathe steadily: Exhale as you row and inhale as you return, without holding your breath for long.
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