# Cable Bent Over Row

A bent-over row with a straight bar on the low pulley, targeting the lats and upper back. The cable keeps tension on the muscles through the whole range.

- Intermediate · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-bent-over-reverse-grip-row/video/male.mp4
- HTML: https://seto.fit/exercises/cable-bent-over-row/

## Muscles worked

- Lats: 8/10
- Upper back: 8/10
- Rear delts: 6/10
- Rhomboids: 6/10
- Biceps: 5/10
- Forearms: 4/10

## How to do the Cable Bent Over Row

1. Attach a straight bar to the low pulley and hold it with an overhand grip.
2. Push your hips back and lower your torso with your knees slightly bent, letting the bar hang.
3. Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
4. Slowly return the bar until your elbows are fully extended, keeping the same hinge.

### Full technique — 7 steps

1. Attach a straight bar to the low pulley and stand facing the machine.
2. Hold the bar with a shoulder-width overhand grip and step back until the cable is taut.
3. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
4. Let the bar hang below your shoulders with arms straight and spine neutral.
5. Tighten your stomach and set your shoulder blades without standing up between reps.
6. Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
7. Lower the bar back under your shoulders until your elbows are fully extended, holding the same torso angle.

## Common mistakes

- Standing up to finish reps
- Rounding through the lower back
- Shrugging instead of rowing
- Cutting the bottom short
- Letting the cable pull you forward

## Form cues

- Row toward lower ribs
- Keep torso angle fixed
- Pull elbows behind you
- Let arms fully hang
- Stay hinged throughout

## How much to do

- **Strength** (good fit): 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Overhand Grip Dumbbell Row](https://seto.fit/exercises/chest-supported-overhand-grip-dumbbell-row/), [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Suspension trainer**: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)
- **Weight plates**: [Alternating Plate Row](https://seto.fit/exercises/alternating-plate-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/) — Beginner
- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- **This exercise: Cable Bent Over Row — Intermediate**
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Cable Bent Over Row work?

Primary: Lats 8/10, Upper back 8/10. Also works: Rear delts 6/10, Rhomboids 6/10, Biceps 5/10, Forearms 4/10.

### Which joints does the Cable Bent Over Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Cable Bent Over Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Cable Bent Over Row?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Cable Bent Over Row?

Dumbbells: Chest Supported Overhand Grip Dumbbell Row, Dumbbell Lawnmower Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row. Weight plates: Alternating Plate Row.

### What is an easier version of the Cable Bent Over Row?

Single Arm Dumbbell Row (Beginner), Floor Seated Cable Row (Beginner).

### What is a harder version of the Cable Bent Over Row?

Alternating Dumbbell Pendlay Row (Intermediate), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/