Machine Cable Row
Machine cable row — seated horizontal pull through a fixed path, accessible and easy to load.
Level: Foundation
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Rugby Swimming Wrestling
Target muscles
The latissimus dorsi drive the pull. The rhomboids and middle trapezius retract the scapulae. The biceps and brachioradialis assist. The trunk braces. The fixed path removes the lower-back demands of free-weight rowing.
How to perform
Setup
Sit at the cable row machine with feet on the footrests, knees slightly bent. Grip the handle with both hands. Sit tall.
Execution
Pull the handle toward the lower abdomen by driving the elbows back and squeezing the shoulder blades together. Pause at peak. Slowly extend the arms to return to the start. Don't lean back to use body english.
Common mistakes
- Leaning back to assist.
- Pulling primarily with the biceps.
- Cutting the top range.
- Hunched shoulders at the bottom.
- Going too heavy.
Progressions and regressions
Regress to seated band rows. To progress, work pause rows, single-arm cable rows.
Programming notes
Excellent primary horizontal pull. 3-4 sets of 8-12 reps, twice a week.
