Standing Row (Cable)

A standing back exercise using cable resistance to develop back thickness and strength. Requires core stability and builds functional pulling strength.

Instructions

1. Stand facing a cable machine with the pulley at approximately chest height.
2. Grab the handle with both hands, arms extended straight toward the machine.
3. Step back to create tension in the cable, positioning your feet shoulder-width apart.
4. Maintain a slight knee bend and upright posture throughout the movement.
5. Pull the handle toward your torso, driving with your elbows and squeezing your back muscles.
6. Bring the handle to your chest, feeling the contraction in your back.
7. Extend your arms back to the starting position with control against the cable tension.

Tips

• Drive with your elbows rather than your hands to maximize back engagement.
• Keep your torso stable and avoid twisting or leaning during the movement.
• The standing position demands core stability, making this a functional pulling variation.
• The constant cable tension provides stimulus throughout the entire range of motion.
• Squeeze your shoulder blades together at the end range for maximum back activation.