Standing Cable Low Row
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Strength Training
Upper Body
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Cable Machine
Low Pulley and Handle Attachment
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All Levels
Overview
The Standing Cable Low Row is a pulling movement that targets the muscles of the mid-back while reinforcing proper scapular mechanics and posture. Performing the row from a standing position allows for greater core engagement and transferability to real-life pulling tasks.
Muscles Worked
PRIMARY:
Latissimus dorsi
Rhomboids
Middle and lower trapezius
SECONDARY:
Biceps brachii
Rear deltoids
Erector spinae
Forearms
STEP-BY-STEP INSTRUCTIONS
Attach a handle to the low pulley of the cable stack and stand facing the machine.
Take a staggered stance for stability, knees slightly bent.
Hinge forward just slightly at the hips while keeping your back flat and core braced.
Grab the handle with both hands and start with your arms extended toward the pulley.
Pull the handle toward your torso, driving the elbows back and squeezing the shoulder blades together at the end of the movement.
Slowly extend your arms forward, returning to the start position with control.
Repeat for desired reps, maintaining posture and alignment throughout.
Benefits
Strengthens the muscles of the upper and mid-back
Reinforces good scapular retraction and posture
Improves pulling strength in a functional, upright position
Engages the core due to the standing setup
COACHING CUES
Pull your elbows toward your back pockets
Brace your core and don’t sway with the weight
Squeeze your shoulder blades at the top of each rep
Let the arms extend fully to stretch the lats before each pull
Notes
The Standing Low Row on Cable Stack is a functional back exercise that builds strength and control in the lats, rhomboids, and mid-traps while training upright posture and core engagement. Ideal for all levels, this row variation transfers well to everyday pulling movements and athletic tasks.