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Cable Standing Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Cable Standing Row

The Cable Standing Row is a highly effective exercise that targets and strengthens the muscles in your back, shoulders, and arms, while also improving your posture. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, as the resistance can be easily adjusted. Incorporating this workout into your routine can enhance muscle definition, boost your overall strength, and improve functional movements in daily life.

Performing the: A Step-by-Step Tutorial Cable Standing Row

  • Take a step back from the machine to create tension in the cable and stand with your feet hip-width apart, knees slightly bent, and back straight.
  • Pull the cable towards your waist while keeping your elbows close to your body, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the end of the row, then slowly return the handle to the starting position, maintaining control of the movement.
  • Repeat this exercise for the desired number of repetitions.

Tips for Performing Cable Standing Row

  • Proper Grip: Grip the handles firmly, but don't squeeze too hard as it can lead to unnecessary tension in the wrists and forearms. Your palms should face each other. Incorrect grip can lead to strain or injury.
  • Controlled Movement: Avoid jerky or rapid movements. Pull the cable towards your abdomen in a slow and controlled manner, and then return to the starting position the same way. Rushing the exercise can lead to improper form and potential injury.
  • Engage Your Core: Keep your core engaged throughout the exercise. This will not only help to stabilize your body but also enhance the effectiveness of the exercise by involving more muscle groups.
  • Don't Use Excessive Weight: Using too much weight can

Cable Standing Row FAQs

Can beginners do the Cable Standing Row?

Yes, beginners can do the Cable Standing Row exercise. It's a great exercise for strengthening the back muscles. However, it's important to start with light weights to understand the correct form and avoid injuries. It would be beneficial to have a trainer or experienced individual demonstrate the exercise first. Always remember to warm up before starting any exercise routine.

What are common variations of the Cable Standing Row?

  • Seated Cable Row: This variation allows you to target your back muscles while sitting, providing more stability and support.
  • Wide-Grip Cable Row: By using a wider grip, you can target your upper back and shoulder muscles more effectively.
  • Close-Grip Cable Row: This variation allows you to target the muscles in the center of your back, providing a more focused workout.
  • Cable Row with Twist: Adding a twist to your cable row engages your core and obliques, adding an extra challenge to the exercise.

What are good complementing exercises for the Cable Standing Row?

  • Lat Pulldowns are another complementary exercise as they target the latissimus dorsi muscles, which are also worked during Cable Standing Rows, thus providing a well-rounded back workout.
  • Pull-ups also complement Cable Standing Rows as they engage the same muscle groups, specifically the rhomboids and trapezius muscles, enhancing overall back strength and muscular balance.

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