Read all about the standing cable row, an exercise that works the middle of the back and challenges the core.

Primary muscles worked:  Rhomboids, Middle Traps

Synergist Muscles:  Forearms, Biceps

Mechanics:  Isolation

Equipment:  Cable tower and two hand attachments

How to perform the exercise:  The standing cable row is performed by setting up a cable machine to mid level height; mid level height is in line with the shoulders and middle back. The athlete will grab the two hand attachments so that the palms are facing each other. The athlete will take a few steps back and then get in to a semi-squatted position. This will allow for better balance and control. Next, with arms straight, the athlete will pull the hand attachments towards the body making sure the the elbows stay close to the sides. It is important to bring the shoulder blades back and together during the lift. Once the hands are two to three inches from in front of the body, the athlete may return the weight back to starting position. This is one full repetition.

Spotting the exercise:  In order to spot the athlete for the standing cable row, the spotter should stand either to the side of the athlete. When the athlete can no longer perform the full rep, the spotter should push on the hand attachments so that the athlete can perform the full rep.

Sport specific 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.