Videos
Instructions
- Attach a straight bar to the low pulley of a cable machine.
- Stand with feet shoulder-width apart and knees slightly bent.
- Lean your torso slightly forward at about a 15–30 degree angle, keeping your back straight.
- Grab the bar with a pronated grip, arms fully extended forward.
- Engage your core and pull the bar towards your torso, keeping elbows close to your body.
- Squeeze your shoulder blades together at the peak of the contraction.
- Slowly return the bar to the starting position under control.
Technical Tips
- Keep your back straight and chest up throughout the movement.
- Lean forward slightly to optimize the pulling angle and muscle engagement.
- Avoid using momentum; perform the motion in a controlled manner.
- Focus on retracting the scapula rather than pulling with the arms.
- Maintain a neutral neck position to avoid strain.
Breathing Tips
- Inhale during the starting position.
- Exhale as you pull the bar toward your torso.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if you have lower back injuries or spinal disc issues.
- Caution for individuals with shoulder impingement or rotator cuff problems.
- Not recommended for those with recent elbow or wrist injuries.
The Cable Straight Bar Row is a compound back exercise primarily designed to build strength and thickness in the middle and upper back. Using a straight bar attached to a low pulley, this movement targets the latissimus dorsi, rhomboids, and rear deltoids while also engaging the biceps and forearms for support. It is an excellent exercise for improving posture and developing a well-balanced upper body. The cable machine provides constant tension, which enhances muscle activation throughout the entire range of motion. Standing with a slight forward lean improves biomechanical alignment and allows for better muscle recruitment. Unlike free weights, the controlled path of the cable makes this row variation ideal for reducing joint strain and optimizing muscle engagement. Suitable for intermediate lifters, it can be integrated into bodybuilding, general fitness, and strength training routines. For best results, focus on form, controlled movement, and proper breathing to fully engage the targeted muscles.
What muscles does the cable straight bar row work?
The cable straight bar row primarily targets the back, especially the lats, with secondary activation in the rhomboids, rear deltoids, and biceps for added pulling support.
Is the cable row with straight bar good for beginners?
While manageable for beginners, the cable row with straight bar is best suited for intermediates due to the need for good posture control and proper back engagement during the pull.
Can I replace barbell rows with cable rows?
Yes, cable rows can be a joint-friendly alternative to barbell rows, offering constant resistance and better control for muscle isolation and back development.
How do I avoid lower back pain during cable rows?
To avoid lower back pain, keep your back neutral, engage your core, and lean slightly forward while maintaining a strong trunk throughout the exercise.
Should I use an overhand or underhand grip on the straight bar row?
An overhand (pronated) grip is standard and targets the upper back, while an underhand (supinated) grip can shift emphasis slightly to the biceps. Choose based on your training goal.