Cable Standing Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable standing row is a back-strength exercise that primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper trapezius, with help from the rear deltoids, brachialis, and brachioradialis. Performed standing at a cable station, it provides constant tension through the full pull, making it a versatile builder of mid-back thickness and pulling strength.
Cable Standing Row: So führst du sie aus
- 1Set the pulley to roughly chest height and attach a handle, then grip it and step back to take the slack out of the cable.
- 2Stand tall with feet shoulder-width apart, knees softly bent, core braced, and chest up.
- 3Start with your arms extended toward the pulley and let the weight gently stretch your shoulder blades forward.
- 4Pull the handle toward your mid-torso, driving your elbows back and down close to your sides.
- 5Squeeze your shoulder blades together at the end of the pull and hold briefly without leaning back.
- 6Lower the handle under control back to full arm extension, keeping tension on the cable.
- 7Complete your reps, then step forward to return the weight to the stack safely.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats and mid-traps do the work instead of the biceps.
- Keep your torso upright and stationary; let your back muscles move the weight, not momentum from your hips.
- Allow your shoulder blades to protract forward at the start of each rep to get a full stretch on the lats.
- Keep your wrists straight and your shoulders down and away from your ears throughout the set.
Häufige Fehler
- Rocking the torso back and forth to swing the weight, which shifts load off the back muscles and strains the lower spine.
- Pulling with the arms and shrugging the shoulders up, which overworks the biceps and upper traps instead of the lats.
- Stopping the pull short of a full squeeze, which loses the peak contraction in the mid-back.
- Letting the weight yank your shoulders forward on the return, which removes tension and risks a shoulder strain.
Häufig gestellte Fragen
What muscles does the cable standing row work?
It primarily works the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper trapezius, with the rear deltoids, brachialis, and brachioradialis assisting the pull.
Is the cable standing row good for beginners?
Yes. The cable keeps tension constant and lets you start light, so it's an accessible way to learn the rowing pattern and build mid-back strength before progressing to heavier free-weight rows.
How many sets and reps should I do?
For building back strength and size, 3 to 4 sets of 8 to 12 reps with a weight you can control through a full range works well. Focus on a complete stretch and squeeze on every rep.
Where should I feel the cable standing row?
You should feel it across your mid-back and lats as you pull and squeeze your shoulder blades together. If you mostly feel your biceps, lead with your elbows and lighten the load.
