Bent-Over Cable Row

Lats, Traps, RhomboidsCable Machine

Bent-over low cable row for complete back development. Constant cable tension keeps your back engaged through the entire range of motion. Demands strong core stability and lower-back control.

How to do it

1Attach the handle to the low pulley, grab it, and step back to create tension.

2Set your feet shoulder-width apart, bend your knees, and hinge forward at 45 degrees with a flat back.

3Lower your shoulders and extend your arms, feeling a gentle stretch in your lats.

4Row the handle toward your waist, squeezing your shoulder blades and driving your elbows back along your body.

5Return to the starting position under control, keeping your torso completely still.

Common mistakes

Rounding your back while hinging forward, increasing lumbar spine stress.

Using torso momentum to jerk the weight instead of pulling with your back.

Pulling the handle toward your shoulders or neck, shifting load to your upper traps.

Breathing

Exhale as you row toward your waist, and inhale as you extend your arms back under control.

Make it harder or easier

To scale down, lower the working weight and reduce your forward hinge angle.

To make it harder, hold a brief pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.