Cable Bent Over Row
Complete guide to Cable Bent Over Row. Learn proper form, technique, and execution. Targets Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Bent Over Row
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip.
Stand facing the machine with your feet shoulder-width apart and hinge at the hips until your torso is roughly parallel with the floor.
Your arms should be straight and your back flat.
Bring your shoulders back, engage your abs, and take a breath.
Pull the bar toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |