How to perform Cable Bent Over Row with proper form
Starting Position:
- Set the cable pulley at the lowest position.
- Attach a handle to the cable.
- Stand facing the cable machine, feet shoulder-width apart.
- Grip the handle with both hands, palms facing each other (neutral grip).
- Slightly bend your knees and hinge at your hips, keeping your back straight and torso bent forward at about a 45-degree angle.
Execution:
- Pull: Engage your core and pull the handle towards your lower rib cage, keeping your elbows close to your body.
- Squeeze: At the peak of the movement, squeeze your shoulder blades together.
- Lower: Slowly extend your arms, letting the handle return to the starting position, maintaining tension in your back.
- Breath: Exhale as you pull and inhale as you lower the weight.
Key Points:
- Maintain a neutral spine throughout the movement.
- Avoid rounding your back; keep your chest up.
- Control both the pulling and lowering phases to ensure muscle engagement.
- Keep your shoulders relaxed, focusing on using your back muscles.
Common Mistakes:
- Rounding the back.
- Using momentum for the pull instead of muscle strength.
- Flaring elbows out too wide.
Focus on proper form to maximize effectiveness and reduce injury risk.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms