Standing Cable Row to Mid Level

Standing Cable Row to Mid Level Basics

Primary muscles worked: Rhomboids, Middle Traps

Synergist Muscles: Forearms, Biceps

Mechanics: Isolation

Equipment: Cable tower and two hand attachments

How To Perform The Standing Cable Row to Mid Level

• The standing cable row is performed by setting up a cable machine to mid level height. Mid level height is in line with your shoulders and middle back.
• Grab the two hand attachments so that your palms are facing each other.
• Take a few steps back from the tower and then get in to a semi-squatted position. This will allow for better balance and control.
• Next, with your arms fully extended toward the tower, pull the hand attachments towards your body, making sure the the elbows stay close to your sides. Bring your shoulder blades back together and utilize the muscles of your back to perform the lift.
• Once your hands are two to three inches from in front of your body, you may return the weight back to starting position. This is one full repetition.

Standing Cable Row to Mid Level Tips

• Do not lean back when you perform the exercise. Make sure that you back stays in a neutral position, flat, during the entirety of the lift.
• You may also need to stagger your feet with one foot a bit forward and one foot a bit backward to give yourself additional leverage to keep your body from being pulled forward during the lift.

Standing Cable Row to Mid Level and Sports Application

The standing cable row will transition excellently to sports such as rowing, it develops strength in the middle back that is important for any sport that requires a pulling motion. The standing cable row is an excellent exercise for building core and functional strength which is beneficial for all sports.