How to do the Cable Bent Over Row
- Attach a straight bar to the low pulley and hold it with an overhand grip.
- Push your hips back and lower your torso with your knees slightly bent, letting the bar hang.
- Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
- Slowly return the bar until your elbows are fully extended, keeping the same hinge.
Full technique — 7 steps
- Attach a straight bar to the low pulley and stand facing the machine.
- Hold the bar with a shoulder-width overhand grip and step back until the cable is taut.
- Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
- Let the bar hang below your shoulders with arms straight and spine neutral.
- Tighten your stomach and set your shoulder blades without standing up between reps.
- Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
- 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
Compared with similar variants
| Cable Bent Over Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Cable machine | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Kettlebell
- Kettlebell Gorilla Row Same level
- Kettlebell Row Easier
Suspension trainer
- Feet Elevated Suspension Trainer Row Same level
- Suspension Trainer Bent Knee Row Easier
Weight plates
- Alternating Plate Row Easier
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
- Easier Single Arm Dumbbell Row
- This exercise Cable Bent Over Row
- Harder Alternating Dumbbell Pendlay Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Single Arm Dumbbell Row.
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).
