Back · Row
Bent-Over Cable Row
The Bent-Over Cable Row mainly trains your lats and upper back. Also working: biceps, rear delts and lower back.
Both cables
Standing, light pull
How to do it
- Take one step back, bend your knees slightly, hips back
- Back straight, torso hinged about 45° forward
- Pull the handles to your hips, elbows tight
- Let your arms extend down and forward
Coach’s tip
The cable pulls you diagonally down into the floor instead of forward: so you can handle more on your feet than with an upright standing row. Your lower back holds the position the whole time; if it tires before your lats, use the seated version.
Noticeably loads the lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles or lat bar on both cables
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Bent-Over Cable Row work?
Mainly the lats and upper back. The biceps, rear delts and lower back help.
How do I set up the cable machine for the Bent-Over Cable Row?
Pulley: Both pulleys at the bottom. Grip: Single handles or lat bar on both cables.
Can I do the Bent-Over Cable Row on a single cable tower?
Not like this. The Bent-Over Cable Row needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as One-Cable Seated Row and Seated Single-Arm Cable Row instead.
What can I do instead of the Bent-Over Cable Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Bent-Over Cable Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.