The standing cable row exercise is ideally good for strengthening and stabilizing your back muscles. This article sheds more light on the benefits of this exercise and the muscles that get worked. In addition to that, you get clear instructions on how to execute the cable row workout and other variations.
If you cannot do the cable row variations, there is a list of alternative exercises provided in the following paragraphs. Generally, this article discusses exercises such as standing cable one arm row, resistance row, dumbbell bent over row, and many other related exercises.
Standing Cable Row With Rope
This cable row exercise targets the latissimus dorsi muscle. In addition to that, it also works the shoulders, biceps, and forearms muscles. You will need a cable machine and a rope to do this exercise. To do the exercise; follow the instructions below;
- Stand with your feet at shoulder-width apart in front of the cable machine. Bend your knees slightly.
- Grasp the rope with your hands and step back to make your arms straight in front of you. Bend at the waist to make your upper body vertical.
- Then pull the rope to your lower chest. Pinch your shoulders and pause for a second.
- Return the hands to the starting position or until they are fully stretched.
- Repeat the move as much as you can.
Standing Cable Row One-Arm
This is a cable row variation that primarily targets the lats. In addition to that, it also works the abs, shoulders, and traps muscles. This exercise is also known as the standing single arm cable row. You need a cable machine or a free motion machine to do the exercise. Follow the instructions below to do the exercise;
- Set the pulley attachment with a D-handle just below your chest height.
- Grasp the handle with an overhand grip and stand with your feet at a shoulder-width distance away from the machine.
- Then pull the handle towards your rib cage with your palm facing down. Squeeze your lats and shoulder muscles.
- Return the handle to the starting position.
- Repeat to meet your preferable number of sets and reps.
Standing Cable Row Nasm
According to the National Academy of Sports Medicine (NASM), the standing cable row is considered as a back-stabilisation exercise. It is ideally recommended as a back exercise. That is, if you want to strengthen your back muscles, you can consider this exercise. The exercise keeps the back muscles in good condition thereby improving the body posture.
Standing Cable Row Muscles Worked
This exercise works various muscles. Primarily, it exercises the latissimus dorsi muscles which are also known as the lats. The lats are located in your middle upper back. These muscles are responsible for the movement of your shoulders and arms. Therefore, the cable row exercise strengthens and develops the lats.
In addition to that the posterior deltoid, rhomboids, biceps, traps are some muscles that you can hit. All these muscles are found on your upper body. As such, this exercise works the upper body more than the lower body.
Standing Cable Row Benefits
This exercise strengthens the upper body muscles. As such, it makes your body more stable. In addition to that, the exercise does not only work the upper body muscles, but it also hits other muscles such as the abs and hips muscles. You can choose lightweight when exercising standing and give your muscles a great workout.
Standing Cable Row Alternative
There are various exercises that you can do to target the same muscles worked by standing cable row exercise. The standing row exercises work the lats, shoulders, and arm muscles. Therefore, alternative exercises must work similar muscles. Below are exercises that you can do to work the same muscles.
Seated Band Row
If you don’t have a cable machine, you can try this workout to exercise your lats and rhomboids muscles. In addition to that, it also works your arm muscles. This is a beginner-friendly exercise. You only need a resistance band to do the exercise. Follow the steps below to do the exercise;
- Sit on the floor and wrap the band under your feet. Grasp the ends of the band and keep your arms fully stretched.
- Then pull the resistance band towards your abs. Pull the band as much as you can.
- Pause at the to of the move and squeeze your shoulders and the back muscles.
- Then return your hands to the starting position.
- Repeat as much as you can to reach the number of your desired sets and reps.
Incline Dumbbell Row
The incline dumbbell row workout is good for developing lats. It strengthens them and also improves muscle mass. Besides working the lats, the incline dumbbell row exercises the chest, triceps, and shoulder muscles. You need the inclined bench and dumbbells to do the workout. To do the exercise, follow the steps below;
- Sit on an inclined bench and keep your feet planted on the ground. Lie on the bench facing down and hold the dumbbells in your hands. Make sure that the palms are facing each other.
- You can hang your arms towards the floor. Then bring the dumbbells up towards rib cage.
- At the top of the movement; squeeze the back muscles.
- Return the dumbbells to the starting position or until your arms fully stretched towards the ground.
- Repeat the moves as much as you can.
Dumbbell Bent Over Row
The dumbbell bent over row also works the lats. In addition to that, the exercise works the posterior deltoids, rhomboids, teres major, trapezius, and more. You need a pair of dumbbells to do the exercise. Follow the instructions to do the exercise;
- While holding a pair of dumbbells in your hands, stand with your feet at shoulder-width apart.
- Keep your palms facing each other with the arms fully extended towards the floor. Then bend your knees slightly and bend your body at the waist to bring the torso forward.
- Bring the dumbbells up towards your rib cage and keep your arms closer to your body.
- Squeeze your back muscles at the top of the movement.
- Return to the starting position.
- Repeat as much as you can.
Standing Cable Row Machine
A cable row machine is ideally used for rowing workouts. There are different types of machines. That means they have different features. Most of them have an adjustable pulley that you can fix at a desirable height depending on the exercise that you will be doing. You can also choose the weight of your choice when exercising.
Standing Cable Row Vs Seated
The exercises target similar muscles. But the difference in body posture affects the impact of the exercises on the targeted muscles. For instance, when you are seated your body is balanced but when you are standing you have to stabilize your core. This means that exercising standing is more difficult than the seated row. Therefore, you may use more weight when you are seated to make the exercise more intense.
The standing cable row might not be a good exercise for those with hip injuries. As such, the seated cable row becomes a preferable safe exercise for those with hip injuries and back issues.
Cable Row Exercises
There are various cable row exercises that you can do to work your back muscles and other upper body muscles. Some exercises that you can do include standing low cable row, inverted T-RX cable row, standing cable crossovers.
Standing Low Cable Row
The standing low cable row exercise hits the lats, forearms, shoulders abs, and other muscles. Follow the instructions below to do the exercise;
- Attach the pulley attachment in a low position.
- Select the desired weight that you are comfortable with.
- Grasp the pulley attachment and step back from the machine and stand with your feet at shoulder-width apart. Bend your knees a bit.
- Pull the attachment towards your abs.
- Return the attachment to the starting position.
- Repeat as much as you can.
Inverted T-RX Cable Row
- Start by attaching the suspension straps to a rack.
- Grasp the handles of the ropes with your palms facing down.
- Lean back but keep your body straight and your feet planted on the floor for balance. Make sure that your arms are fully extended.
- Pull your body up and keep your arms closer to your body and bend the elbows. Drawback the shoulders and keep your chest up.
- Pause at the top of the movement for a second. Squeeze your back.
- Lower your body to the starting position.
- Repeat as much as you can.
The standing cable row is an exercise that primarily targets the lats muscles. In addition to that, it stabilizes back muscles. Other muscles that you work by doing this exercise include the shoulders, traps, rhomboids, arms, and many others. But if you cannot do the cable row while standing, you can do it while seated. However, there are also alternative exercises that you can do such as dumbbell bent over row, inverted T-RX cable row to work your back muscles the same way as the standing cable row.
Which cable row exercise do you like doing and why? Share your experiences below.