Cable Bent Over Row exercise animation (Hombre)

Cable Bent Over Row

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable bent over row is a back-building pulling exercise that works the muscles of the upper and mid back. Using a cable set to a low pulley, it keeps constant tension on the muscles through the full range of motion, making it a controlled alternative to free-weight rows for adding back thickness and pulling strength.

Cómo hacer el Cable Bent Over Row

  1. 1Set the cable pulley to the lowest position and attach a straight or wide bar (or handle of choice).
  2. 2Stand facing the machine, grip the bar slightly wider than shoulder-width, and step back to take the tension onto the cable.
  3. 3Hinge at your hips until your torso is bent to roughly 45° or lower, keeping a soft bend in your knees and a flat, neutral spine.
  4. 4Let your arms hang straight down toward the pulley and brace your core to lock your torso in place.
  5. 5Pull the bar toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
  6. 6Pause briefly at the top with the bar close to your body, feeling the contraction across your back.
  7. 7Lower the bar under control until your arms are fully extended and the load is stretched, without letting your torso rise.
  8. 8Complete your reps, then step forward to return the weight to the stack with control.

Consejos de técnica

  • Lead each rep with your elbows rather than your hands so the back muscles do the work instead of the biceps.
  • Keep your spine neutral and your chest proud throughout the set to protect your lower back during the hinge.
  • Squeeze your shoulder blades together at the top of every rep and hold for a beat to maximize back contraction.
  • Use a slow, controlled lowering phase to take advantage of the cable's constant tension on the muscles.
  • Set your hips back and brace your core hard so your torso stays fixed and the movement comes only from your arms and back.

Errores comunes

  • Rounding the lower back during the hinge, which removes support from the spine and raises the risk of injury.
  • Standing too upright instead of staying bent over, which shifts the angle and reduces the load on the target back muscles.
  • Jerking the weight up with momentum from the torso, which cheats the rep and takes tension off the muscles you are trying to train.
  • Pulling with the hands and arms only and failing to retract the shoulder blades, which turns it into a biceps exercise and limits back development.
  • Letting the weight stack slam down between reps, which kills the constant tension that makes the cable version effective.

Preguntas frecuentes

What muscles does the cable bent over row work?

It primarily targets the muscles of the back, including the lats and upper- and mid-back, while the rear shoulders and arms assist in the pull.

How is the cable bent over row different from a barbell row?

The movement pattern is the same, but the cable keeps constant tension on your back through the whole range of motion, whereas a barbell loses tension at the bottom. The cable is also easier to control and adjust load.

Is the cable bent over row good for beginners?

Yes. The cable provides smooth, controlled resistance and makes it easier to feel the back working, though beginners should keep the weight light and master the hip hinge and neutral-spine position first.

How many sets and reps should I do?

For back development, 3 to 4 sets of 8 to 12 reps is a solid starting point. Use a weight you can control with a flat back and a full squeeze at the top.

Where should I feel the cable bent over row?

You should feel it across your back as your shoulder blades draw together, not in your lower back or arms. If your lower back is doing the work, reset your hinge and brace your core.

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