Back · Row
Split-Stance Cable Row
The Split-Stance Cable Row mainly trains your lats and upper back. Also working: biceps and rear delts.
Both cables
Standing against the pull
How to do it
- Face the machine, split stance, lean back slightly
- Pull the handles to your lower ribs
- Squeeze your shoulder blades together
- Return slowly
Coach’s tip
When you’re standing, heavy weight pulls you forward. As soon as you have to lean back hard, switch to the seated row with your feet braced.
Setup
Pulley
Both pulleys at stomach height
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
Standing against a horizontal pull. The weight you can use is limited by how well you stay in place.
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 Split-Stance Cable Row work?
Mainly the lats and upper back. The biceps and rear delts help.
How do I set up the cable machine for the Split-Stance Cable Row?
Pulley: Both pulleys at stomach height. Grip: Single handles.
Can I do the Split-Stance Cable Row on a single cable tower?
Not like this. The Split-Stance 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 Split-Stance 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 Split-Stance 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.