Cable Bent Over Row
How to do it
Starting position
- Set the cable pulley to the lowest position.
- Stand with your feet shoulder-width apart.
- Grip the cable handles with both hands.
- Bend your knees slightly and hinge your torso forward.
Movement
- Pull your elbows back to bring the cable toward your body.
- Let your elbows brush past your sides.
- Slowly extend your arms and return to the starting position.
Breathing
Exhale as you pull, and inhale as you return to the starting position.
Trainer tips
- Hinge at your hips and lean your torso forward
- Pull the handles toward your abdomen
- Squeeze your shoulder blades together at the top
Cautions
- Keep your upper body still and move slowly without using momentum.
- If you put excessive force into your wrists, they can bend, so be careful.
- Letting the torso rise when pulling
- Rounding the back
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Cable machine |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps |
23 similar exercises
Representative exercise: Barbell Bent Over Row
- Barbell Bent Over Row
- Cambered Bar Lying Row
- Barbell Incline Row
- Barbell Lying Row on Rack
- Barbell Lying Seal Row on Rack
- Band Incline Row
- Kettlebell Incline Row
- Machine Bent Over Row (Plate Loaded)
- Smith Bent Over Row (chest supported)
- Resistance Band One Arm Bent Over Row
- Resistance Band Bent Over Row (VERSION 2)
- Lever Bent Over Row (with chest support)
- Barbell Paused Bent Over Row
- Kettlebell Bent Over Row
- Smith Bent Over Row
- Barbell One Arm Bent Over Row
- Barbell Bent Over Wide Grip Row
- Barbell Lying Row on Rack (Demo 2)
- Landmine Bent Over Row with V-Bar (Plate Loaded)
- Cable One Arm Bent Over Row
- Cable Bent Over Reverse Grip Row
- Smith Single Arm Bent Over Row
- Lever Bent over Row with V bar (plate loaded)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable High RowEasierCable Standing RowEasierBarbell Pendlay RowHarderRing Neutral Grip Inverted RowHarderBarbell Bent Over RowSimilar exerciseMachine T-Bar Row (Plate Loaded)Similar exerciseDumbbell Bent Over RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.