Cable Row
Horizontal pull on a low cable with a V-handle, a staple for back thickness.
- Primary muscleBack
- Also worksUpper back
- EquipmentCable machine
- TypeCompound
- MovementHorizontal pull
- LevelBeginner
- Back
- Upper back
- Cable machine
How to do the Cable Row
4 steps, in the order you do them.
- Sit facing the low cable with your feet on the footrests, knees slightly bent, and grab the triangle handle.
- With your torso upright and arms extended, drop your shoulders.
- Pull the handle toward your abdomen, driving your elbows back and squeezing your shoulder blades together.
- Return in a controlled way until your arms are straight, without swinging your torso.
Muscles worked
Common Cable Row mistakes
What goes wrong most often when you do the Cable Row, and how to fix it.
You lean your torso past vertical on every pull.
Finish with your torso upright and the handle at your belly. If you lean back to reach, lower the weight.
The handle comes to your chest with your elbows flared.
Pull the handle toward your belly button with your elbows close to your body.
Your knees are locked and your lower back rounds.
Bend your knees a little on the footplates so you can sit with a neutral back.
Alternatives to the Cable Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 14 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 10–12 | 2:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 10–12 | 2:00 |
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Chest specialization | Intermediate and advanced | 3 × 10–12 | 1:30 |
| Shoulder specialization | Intermediate and advanced | 2 × 10–12 | 1:30 |
| Glute specialization · Advanced | Intermediate and advanced | 3 × 10–12 | 2:00 |
Rest between sets, in minutes. And 6 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Row
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
More back exercises
Dumbbell RowBack · Dumbbells and bench
Barbell RowBack · Barbell
Landmine RowBack · Barbell
Rope Straight Arm PulldownBack · Cable machine
Frequently asked questions
What muscles does the Cable Row work?
The Cable Row works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with a minute and a half of rest. With more experience, 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Cable Row?
It appears in 14 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Back to the Gym 3 Days.