Lower Back - Standing Cable Rows

Lower Back - Standing Cable Rows
The standing cable row is a lot like the seated cable row, but with the added effort of keeping a good posture, which works a lot more of your lower back and core. Muscles targeted with standing cable row exercise


  • Isolation exercise
  • Muscle targeted – Biceps
  • Can be done with an EZ-bar or straight bar.

Male | Female


Set the appropriate weight on the machine and attach a short bar handle to a low pulley. Stand back with your feet slightly wider then shoulder width, knees slightly bent, your top half slightly forward and gripping the bar with your palms facing up. Breathe out as you pull towards your stomach. Remember to contract your back muscles and core as you bring the bar right up to your abdominals. Breathe in as you slowly extend your arms and return the bar to the starting position.

Why it’s good:

Holding this position as you do the exercise activates a lot more of your body than a seated row, exercising important core muscles that will help improve your overall stability.

What to watch out for:

Make absolutely sure that you keep your back straight. Avoid shrugging your shoulders or jutting your head forward.

Snapshot: Standing Cable Row

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