Bent-Over Row (Cable)

Compound back exercise performed from a bent-over position, rowing the cable handles toward your torso to build back thickness and strength.

Instructions

1. Stand facing a cable machine with handles set at about chest height.
2. Bend forward at the hips until your torso is nearly parallel to the ground, knees slightly bent.
3. Grasp the handles with a neutral grip, arms fully extended.
4. Drive your elbows back and row the handles toward your lower chest/abdomen.
5. Squeeze your lats and middle back at the top of the movement.
6. Extend your arms back to the starting position under control.

Tips

• Keep your back straight throughout; avoid rounding your lower back.
• Initiate the movement by driving your elbows back, not by pulling with your arms.
• Maintain the bent-over position; do not stand up during the set.
• Use a controlled tempo, particularly on the eccentric (lowering) phase.
• This movement builds back thickness and strength when performed with heavy weight and lower reps.