How to perform Cable Standing Row with proper form
Starting Position
- Attach Handle: Connect a single handle to the low pulley of a cable machine.
- Stand: Face the machine, feet shoulder-width apart, knees slightly bent.
- Grip: Hold the handle with one hand, palm facing in, and take a step back to create tension in the cable.
Execution
- Posture: Stand tall with your back straight, shoulders relaxed, and core engaged.
- Starting Movement: Pull the handle towards your torso while bending your elbow.
- Elbow Position: Keep your elbow close to your body as you row the handle.
- Retract Scapula: Squeeze your shoulder blades together at the end of the movement.
- Controlled Return: Slowly extend your arm back to the starting position, maintaining tension in your back muscles.
Tips
- Avoid leaning back; keep your torso upright.
- Focus on engaging your back, not just your arms.
- Use a slow, controlled motion to maximize muscle engagement.
Exercises

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

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

Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
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
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
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
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
High Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
High Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Incline Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Incline Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Kneeling Pulldown, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Pendlay Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Pull Up, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Push Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Wide Grip Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row Close Grip, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row Rear Delt With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Wide Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders