Cable Bent Over Row with Bar
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable bent over row with a bar is a horizontal pulling exercise that builds back thickness and strength. It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, and brachioradialis assisting. The cable keeps constant tension on the back through the whole range, making it a controlled alternative to the barbell row.
Cómo hacer el Cable Bent Over Row with Bar
- 1Attach a straight bar to a low cable pulley and select your weight.
- 2Stand facing the machine, grip the bar slightly wider than shoulder-width with an overhand grip, and step back to take the tension.
- 3Hinge at your hips until your torso is roughly 45° to the floor, keeping a slight bend in your knees and a flat, neutral back.
- 4Let your arms hang straight down so the cable line runs toward the pulley and your lats are stretched at the bottom.
- 5Pull the bar toward your lower ribs or upper stomach, driving your elbows back and squeezing your shoulder blades together.
- 6Pause briefly at the top with the bar close to your body, keeping your torso angle fixed.
- 7Lower the bar under control until your arms are fully extended and you feel the stretch in your back again.
- 8Complete your reps, then step forward to return the weight to the stack.
Consejos de técnica
- Lead with your elbows rather than your hands so the lats and mid-back do the work instead of the biceps.
- Keep your core braced and your back flat throughout to protect your lower spine while you hold the hinge.
- Squeeze your shoulder blades together at the top of each rep to fully engage the middle and lower traps.
- Use a controlled tempo and let the cable stretch your lats at the bottom rather than dropping the weight.
- Set the pulley low so the line of pull stays roughly horizontal to your torso in the hinged position.
Errores comunes
- Rounding the lower back during the hinge, which shifts load onto the spine and risks injury.
- Standing too upright, which changes the angle of pull and turns the movement into a high row that misses the lats.
- Yanking the bar with momentum and a swinging torso, which removes tension from the target muscles and cheats the rep.
- Pulling with the arms only and not retracting the shoulder blades, which limits mid-back and trap engagement.
- Letting the bar drift too far forward at the bottom, which can pull you off balance and out of the hinge.
Preguntas frecuentes
What muscles does the cable bent over row with a bar work?
It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis, and brachioradialis assist as synergists.
Is the cable bent over row good for beginners?
Yes. The cable provides smooth, constant tension and is easier to control than a free barbell, so beginners can learn the rowing pattern with lighter, manageable loads.
How is the cable row different from a barbell bent over row?
Both train the same back muscles, but the cable keeps constant tension through the full range and stays more stable, while the barbell row loads heavier and demands more bracing to stabilize the weight.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with a controlled tempo works well. Choose a weight that lets you keep a flat back and full range on every rep.
Where should I pull the bar to?
Pull the bar toward your lower ribs or upper stomach while driving your elbows back. This path keeps the lats and mid-back loaded and lets you squeeze your shoulder blades together at the top.
