Standing Cable Row


  • The standing cable row is performed by setting up a cable machine to mid-level height. Mid-level height is in line with your shoulders and middle back.
  • Grab the two hand attachments so that your palms are facing each other.
  • Take a few steps back from the tower and then get into a semi-squatted position. This will allow for better balance and control.

  • Next, with your arms fully extended toward the tower, exhale, pulling the hand attachments towards your body, making sure the elbows stay close to your sides. Bring your shoulder blades back together and utilize the muscles of your back to perform the lift.
  • Once your hands are two to three inches from in front of your body, begin to inhale, returning the weight back to starting position. This is one full repetition.