Bent Over Cable Row – How To Do Them Properly!

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back bent over rows

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Everyone wants a huge muscular back.


The v-taper that looks good in any shirt amplifies the physique! But how do you get slabs of muscle and width onto the back and lats?


Targeting the back with heavy rows and chin-ups – that’s how!


Adding bent-over cable rows to your workout routine can set you on your path to back dominance and pack on the size and thickness you’ve always wanted!


In this blog, I will answer all your questions relating to bent-over cable rows. You will know what they are, why you should do them, the benefits, how to do them and what you need to do to add them to your workouts!


By the time you finish reading this blog post, you will be ready to unleash a new phase of back muscle growth!


So let’s go!


Recommended Read: >>> How to Do The Smith Machine Row?  <<<

What are Bent Over Cable Rows?

Alright, so you want to know about Bent Over Cable Rows?


Well, let me tell you, it’s one of my favorite exercises for building a strong and defined back.


Basically, bent-over cable rows involve using a cable machine with a handle attached to pull the weight towards your body while bending over at the hips. This movement targets your lats, traps, and rhomboids and engages your biceps and forearms.


Which Muscles Do Bent Over Cable Rows Work?

Bent-over cable rows primarily target your back muscles, particularly the latissimus dorsi (lats), trapezius (traps), and rhomboid. But they also train the upper and lower arms as secondary muscles.


This makes them a powerful exercise when wanting to train multiple muscle groups.

Back Muscle Anatomy

Top Five Benefits of Bent Over Cable Rows?

Over the past 20 years, I have trained thousands of people and have amassed significant experience with what works and what doesn’t. Through that journey, I have observed what works and what doesn’t, more importantly, what is beneficial.



Below are five of the biggest benefits of this exercise:


1. Improved Posture: Cable rows will call upon the muscles responsible for scapula retraction. What are these, I hear you ask? They are the muscles that allow you to push your arms back and stick your chest out. But by training these indirectly, you will improve your upper back posture.


2. Versatility: The beauty of this exercise is that you can perform it with different handles, heights and grips. This allows you to target the back muscles with varying degrees of muscle activation.


3. New Growth: Cable’s add a variation to muscle training whereby the stress and contraction on the muscles remain constant throughout the movement. This added stress forces the muscles to adapt and grow bigger!


4. Core Stability and Strength: Bent over cable rows force your core to be used as part of the exercise and so trains the central and supporting muscles as you execute the movement.


5. Trains Many Muscles: Bent Over Cable Rows force the entire upper back, rear shoulders, and arms to be trained. The entire movement from start to finish will stress multiple muscles, thereby adding to strength and tissue gains in the upper body.


Recommended Read: >>> The Rear Delt Cable Fly <<<

How to Perform the Bent Over Cable Row ?

bent over row

Description of the exercise:

The Bent Over Cable Row is a strength training exercise that focuses on the muscles of the back. Using a cable machine for this workout adds a unique level of resistance, challenging your muscles throughout the entire range of motion.


Muscles Worked:


The primary muscles targeted in this exercise include the latissimus dorsi, rhomboids, and trapezius. Additionally, your biceps, rear deltoids, and erector spinae receive secondary engagement, promoting overall back and upper body strength.


How To Perform The Exercise:


  1. Stand in front of a low pulley cable machine with your feet shoulder-width apart.
  2. Bend at your hips and knees, maintaining a flat back.
  3. Grasp the cable handle with both hands, palms facing each other.
  4. Pull the handle towards your waist while keeping your elbows close to your body.
  5. Extend your arms back out to the initial position and repeat.


Recommended Sets and Reps:


For optimal results, perform 2-4 sets of Bent Over Cable Rows with 8-12 repetitions per set.


Tips To Help:


Ensure that your back remains straight throughout the exercise to avoid injury. Also, focus on pulling the handle with your back muscles rather than your arms.


Benefits Of This Exercise:


Bent Over Cable Rows can strengthen and tone the back muscles, improve posture, and enhance overall upper body strength. Additionally, the cable machine offers steady resistance, which can contribute to improved muscle definition and growth.



Drawbacks Of This Exercise:


If performed incorrectly, there’s a risk of straining the back muscles or sustaining a back injury. Moreover, it might be challenging to engage the back muscles fully without pulling with the arms for beginners.


Recommended Read: >>> 10 Best Lat Pulldown Alternative Exercises <<<

Volume, Sets and Reps

Overtraining is the worse thing you can do to your muscles and body.


It increases stress hormones, increases the risk of injury, affects your mental health, and will limit (and often reduce) the results you can get in the gym.


I don’t want that to happen to you!


So to avoid this, I want you to think of your workouts holistically.


What does that mean? It means you must think about ALL the exercises you do over a week and ensure it’s not too much.


So for your Back muscle group, limit your total number of sets to 16 per week and stay in the rep range of 5-12.


Summary of the volume, reps and sets

  • Total number of sets per week: 16


  • Rep range to use: 5 reps to 12 reps


  • Number of times to train Back: Once per week


How to add Bent-Over Cable Roles To Your Training Routine

Currently, you may be performing a row movement in your back workouts.


Regardless, I recommend that towards the end of the workout, add three sets of 10 reps on the bent-over cable row and aim to perform them with strict form and with a 2-second pull and 4-second release and only increase the weight once you get ten strict reps.


Monitor your progress from this, and always aim to add one rep or more weight from the last workout.


5 Tips To Maximize Bent Over Rows?

Here are five tips to maximize your bent-over rows:


Focus on proper form: Maintaining proper form throughout the exercise is crucial to prevent injury and maximize the movement’s effectiveness. Keep your back straight and shoulders down, and engage your core to stabilize your body.


Use a full range of motion: Make sure you’re pulling the weight up to your chest and lowering it to avoid shortchanging the exercise and limiting your gains.


Vary your grip: Changing your grip can target different areas of your back and help you avoid plateaus in your progress. Experiment with overhand, underhand, and neutral grips to find the best.


Increase weight gradually: As with any exercise, gradually increasing the weight you lift will help you build strength and muscle over time. Start with a weight that allows you to perform 10-12 reps with proper form, and gradually increase the weight as you progress.


Mix it up: Incorporating different variations of the bent-over row, such as dumbbell rows or barbell rows, can keep your workouts interesting and challenge your muscles in new ways.


Recommended Read: >>> The 17 Ultimate Cable Chest Exercises (Complete Guide) <<<

3 Key Things You Must Avoid When Doing Bent Over Cable Rows

Bent-over cable rows are a great exercise for targeting your upper back muscles.


Still, avoiding certain mistakes is important to prevent injury and maximize the movement’s effectiveness.


Here are three key things I want you to avoid when doing bent-over cable rows:


Rounding your back: Maintaining a neutral spine throughout the exercise is important to avoid placing excessive stress on your lower back. Avoid rounding your back or hunching over the cable machine by engaging your core and keeping your shoulders down and back.


Using too much weight: Using too much weight can compromise your form and lead to injury. Start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as you progress.


Pulling the weight with your arms: Bent over cable rows should primarily target your upper back muscles, not your biceps. Avoid pulling the weight with your arms by initiating the movement from your back muscles and keeping your elbows close to your body.


By avoiding these mistakes, you can perform bent-over cable rows safely and effectively to build a stronger and more defined upper back.


Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts <<<

5 Alternatives to Bent-Over Cable Rows

Here are five alternative options I’ve used in the past that have given my client and me awesome muscle and strength gains in the back:


Barbell Rows: This is the most popular rowing exercise and is a compound back movement. It will help build you a thick, wide back, requiring only a barbell and weight plates. Performing 3 sets of 10 reps will be a worthwhile addition to seeing gains.


T-Bar Rows: Performed on a specially adapted piece of equipment, the t-bar row is excellent for building back thickness. Adding them for three sets of 10 reps will suffice.


Dumbbell Rows: This movement can be done with one arm or bent over with two arms. The benefit of this exercise is that it hits each side of the back unilaterally and can help fix muscle imbalance.


Seated Cable Rows: Seated cable rows involve using a cable machine to perform the exercise in a seated position. This exercise targets your upper back muscles and can work your biceps and forearms.


Pull-Ups: Pull-ups are a bodyweight exercise that can be performed with various grips, including wide grip, narrow grip, overhand grip or neutral grip. This exercise targets your upper back muscles and can help build strength and size.


Incorporating these alternative exercises into your routine can help keep your workouts challenging and prevent boredom. Remember to focus on proper form and gradually increase weight or reps as you progress to maximize the effectiveness of each exercise.


Training Plan with Bent Over Cable Row

Add bent over cable rows to your existing back training routine by selecting one of the following


  1. (Preferred) Cable Bent Over Cable Rows : 4 sets of 10 reps, and once you hit 10 reps add weight

  2. Barbell Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight

  3. Dumbell Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight

  4. T-Bar Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight

  5. Yates Rows – 4 sets of 10 reps, and once you hit 10 reps add weight


Recommended Read: >>> How Much Does The Smith Machine Bar Weigh? <<<

FAQs On Using Bent Over Cable Rows

What are bent-over cable rows, and how do they target the back muscles?

Bent-over cable rows are a strength and bodybuilding training exercise that targets the primary muscles in your upper back, including your latissimus dorsi, rhomboids, and trapezius muscles. You’ll need a cable machine with a low pulley attachment and a straight bar to perform the exercise.


Bent-over cable rows effectively target your upper back muscles because they allow for a greater range of motion than other rowing exercises, such as barbell rows. The cable provides constant tension throughout the movement, challenging your muscles throughout the entire range of motion. Additionally, the bent-over position of the exercise helps activate your core muscles, improving stability and overall strength.

What equipment is needed to perform bent-over cable rows, and how can it be adjusted for resistance?

This exercise needs a cable pulley machine, a straight bar, and a selectorized weight stack usually attached to the cable low pulley system.

Did Arnold Schwarzenegger include bent over cable rows in his back workout?

Yes, the Arnold back workout included a variety of exercises for comprehensive back development, and bent over cable rows were likely a part of his routine. These exercises strengthen and define the back muscles.

How do bent over cable rows fit into a regimen of compound back exercises?

Bent over cable rows are an excellent compound back exercise. They target multiple muscle groups simultaneously, which helps to develop a strong and well-defined back.

Recommended Read: >>> The Ultimate Shoulder Circuit for Explosive Strength and Definition <<<

Can bent over cable rows be included in a wide back workout?

Absolutely, bent over cable rows can be an integral part of a wide back workout. They target the latissimus dorsi muscles, which contribute to the width of the back when developed.

How does the bent over cable row compare to Lat Pushdowns?

Both bent over cable rows and Lat Pushdowns are excellent exercises for back development. While the bent over cable row is a compound movement that targets multiple muscle groups, lat pushdowns are great for isolating and defining the lat muscles.

What's the difference between bent over cable rows and v-bar lat pulldowns?

While both exercises target the lats, the bent over cable row involves more of a horizontal pulling motion, while the v-bar lat pulldown involves a vertical pulling motion. Both exercises can contribute to a well-rounded back workout.

Are there alternative exercises to bent over cable rows that can also contribute to back development?

Yes, exercises such as rack pulls and their alternatives, rack pulls alternative, and smith machine deadlifts are both excellent complements or alternatives to bent over cable rows.

Can cable back workouts include bent over cable rows?

Bent over cable rows are a fantastic addition to cable back workouts. They add variety and complexity to your training, targeting various muscle groups in your back.

Can bent over cable rows be supplemented with lat exercises with bands?

Absolutely, bent over cable rows can be supplemented with lat exercises with bands for a more comprehensive back workout. Resistance bands are a great way to add variety and challenge to your workout.

How can bent over cable rows fit into a dumbbell lat workout?

While the primary focus of a dumbbell lat workout is using dumbbells, incorporating bent over cable rows can add a beneficial cable component to your routine for comprehensive muscle development.

Can bent over cable rows be integrated into a back and shoulders workout?

Bent over cable rows can indeed be a crucial part of a back and shoulders workout. This exercise targets both the back and shoulder muscles, promoting overall upper body strength and definition.

How can bent-over cable rows be incorporated into a larger back workout routine or fitness program?

You can add bent-over cable rows near the end of the back workout by performing 3 or 4 sets of 10 reps, whereby you fail at the 10th rep. Once you hit the top rep range with strict form, increase the weight next workout. This progressive overload training style will push you and the body to perform better and grow more!

What are some common mistakes or improper form techniques to avoid when performing bent-over cable rows?

Bending the back, using too much weight and performing the row to quick are all improper techniques you must avoid.

How do bent-over cable rows compare to other row exercises like bent-over barbell rows or seated cable rows regarding muscle activation and development?

The advantage of the cable machine over the barbell row is that it provides continuous tension through the range of motion. Whereas a traditional barbell row peaks and troughs during the range of motion.


What are some variations or modifications of bent-over cable rows that can target specific muscle groups, such as the latissimus dorsi or rear deltoids?

Pulling in the straight bar to the lower stomach area will hit the lower lats, whereas pulling the cable to the chest area will target the upper back and rear delts. Both have their benefits, and switching it up every workout is good.

Are there any safety considerations or precautions when performing bent-over cable rows, especially for beginners or those with pre-existing injuries?

If you have back injuries, we do not recommend performing this exercise without medical clearance. The back is a critical part of the body, and any risk of injury could seriously impact your movement.

What are some effective training tips or strategies for increasing resistance or the number of repetitions for bent-over cable rows to achieve strength training goals?

To increase strength and muscle mass in the cable row, I recommend that you perform every rep to understand strict control. A 2-second Pull and 4-second release will place the muscles under an optimal time under tension range to help build strength and muscle tissue.

Can resistance bands be used in place of cable machines for bent-over rows or other back exercises?

Resistance bands bent over rows are an excellent alternative to the cable version as they also provide continuous tension to the muscle through the entire range of motion. Adding them for four sets of 10 reps will get your back growing!

Can cable pulley exercises be incorporated into a compound exercise routine for full-body development?

You can add cable pulley exercises to a compound routine but aim to add them toward the end of the muscle group workout as they are an excellent form of exercise to work the muscles with increased time under tension.

What are the differences between barbell rows and bent over cable rows?

Barbell rows and bent over cable rows are both effective exercises for strengthening the back muscles, but they have some differences. Barbell rows use a barbell and rely more on the strength of the lifter to stabilize the weight, while bent over cable rows use a cable machine and provide more consistent tension throughout the movement. Both exercises target similar muscle groups, but the bent over cable rows allow for a more controlled and smoother range of motion.

How can I incorporate resistance bands into my bent over rows?

You can perform band bent over rows by anchoring a resistance band to a sturdy object at chest height. Step back until the band is taut, then bend at the waist and pull the band towards your torso, squeezing your shoulder blades together. This resistance band exercise provides a versatile and portable alternative to cable or barbell rows. You can also use a lighter resistance band to modify the exercise if needed.

What is a standing cable row and how does it differ from a bent over cable row?

A standing cable row is performed while standing upright and facing a cable machine. The exercise targets the mid-back muscles by pulling the cable handle towards the torso. A bent over cable row, on the other hand, is performed in a bent-over position and focuses more on the upper back and lats. Both exercises are effective for strengthening the back, but the bent over variation offers a slightly different angle and muscle activation.

How do I properly perform a bent over cable fly?

To perform a bent over cable fly, stand between the cable machines with a handle in each hand. Bend at the hips with a slight bend in the knees, keeping your back flat. With arms extended and a slight bend in the elbows, pull the handles outwards and slightly upward in a wide arc, squeezing your shoulder blades together at the top of the movement. Slowly return to the starting position and repeat. This exercise targets the rear deltoids and upper back muscles.

What is the correct starting position for bent over cable rows?

The correct starting position for bent over cable rows is to stand with feet shoulder-width apart and a slight bend in the knees. Hinge at the hips, leaning forward with a straight back until your torso is nearly parallel to the ground. Grasp the cable handles with an overhand grip, arms extended, and shoulders relaxed. From this position, pull the handles towards your torso, squeezing your shoulder blades together.

bent over row variation


I hope this blog post has given you confidence in adding this awesome back exercise to your workout!


It is an excellent alternative to the standard barbell row and will bring about change and newfound growth opportunities in your back muscles, especially your lats.


As always, start slow, learn the form, and then start with lower weights till you master how to do the exercise. Then adopt the progressive overload principle and aim to grow stronger with every workout!


(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)


bent over rows exercise

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