Standing Cable Row

Rowing a cable or band toward the torso while standing - trains the back and rear shoulders with the core working to hold you still.

Setup

Set the cable (or anchor a band) at chest height. Hold the handles, step back until the cable is taut, feet hip-width, knees soft, torso tall.

How to do it

1. Pull the handles toward your lower ribs, driving the elbows back.
2. Squeeze the shoulder blades together at the end of the pull.
3. Return the arms forward under control without letting the weight tip you forward.
4. Keep the hips and shoulders square - no twisting or leaning back to finish the rep.

Common mistakes

• Leaning back and using body weight to move the load.
• Shrugging as you pull instead of drawing the shoulder blades down and back.
• Letting the cable snap the arms forward on the return.

Scale it

Easier: Lighter weight, or a split stance for a more stable base.

Harder: Single-arm rows, or pause for 2 seconds at the end of each pull.

Pairs well with