Standing Mid-Row using Cable Stack
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Strength Training
Pulling
Postural Strength
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Cable Machine
Handle Attachments
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All Levels
Overview
The Standing Mid-Row on Cable Stack is a versatile pulling movement that targets the muscles of the mid and upper back while reinforcing posture and core stability. Performing this row from a standing position incorporates the posterior chain and stabilizers, making it a full-body strength exercise with an emphasis on back development and spinal alignment.
Muscles Worked
PRIMARY:
Middle and lower trapezius
Rhomboids
Rear deltoids
SECONDARY:
Biceps
Forearms
Core
Glutes
Hamstrings
STEP-BY-STEP INSTRUCTIONS
Attach a neutral grip or straight bar to a cable stack machine at about mid-torso height.
Stand tall with your feet shoulder-width apart, knees slightly bent, and a strong brace through your core.
Grasp the bar with both hands and take a small step back to create tension in the cable.
Begin the pull by squeezing your shoulder blades together and drawing the bar toward your lower chest or upper stomach.
Keep your elbows close to your body and avoid shrugging your shoulders.
Pause at the top of the movement, then slowly return the bar to the starting position with control.
Maintain upright posture throughout, without using momentum or leaning back.
Benefits
Builds strength and definition in the mid and upper back
Improves scapular control and shoulder stability
Reinforces proper posture and anti-extension core strength
Suitable for all levels and scalable by load or tempo
COACHING CUES
Lead with your elbows, not your hands
Pinch your shoulder blades together at the top
Keep your ribs down and core engaged
Don’t use momentum for the movement. Control every rep
Notes
The Standing Mid-Row on Cable Stack is a functional back-strengthening exercise that combines muscle hypertrophy with posture reinforcement. It’s ideal for athletes, rehab settings, and anyone looking to improve upper body strength without compromising spinal alignment or core integrity.