How Do You Use A Standing Cable Row?

standing cable row

If you have been training your back by pumping a few sets of bent-over dumbbell rows, then it’s time to get up and do standing cable row workouts. 

Like many other row variations, the standing cable row is great for muscles in your back like the rear deltoids. Latissimus dorsi, rhomboids, and trapezius.

In this post, we will discuss everything about standing cable row.

Can you do cable rows standing up?


  • Stand in front of the cable machine with your feet shoulder-width apart and bend your knees slightly.
  • Grab a straight bar with a wide grip on a low setting.
  • Pull the bar towards you. Keep the chest forward and back straight.

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Are standing cable rows good? 

Standing cable row is a great exercise machine that targets the middle back and lats, forearms, biceps, shoulders, and lower back. Standing rope cable is an exercise for people on an intermediate level of physical fitness and exercise experience. 

What muscles do seated cable rows work? 

The seated row cable focuses on the upper back muscles and the latissimus dorsi, which is a muscle on the outer area of the chest wall. This workout will improve your posture and also keep your shoulders safe.

Do cable rows work lower-back?

Cable row is a multi-joint exercise; however, one of the joints you should not recruit is your hip joint. The seated cable row is not targeted for the lower back. It will work on your middle back musculature and upper lats when done right. 

What is a decline bench?

The decline bench press is targeted towards the lower pectoral muscle, and the workout is done on a bench set at 15 t0 30 degrees decline; you should perform this exercise on an incline or flat bench press for a full chest workout. You can do all three workouts to chisel your abs. 

How do you do a low cable crossover?

While you maintain a slight bend towards the elbows and open your arms backward and outwards behind you on both sides of your body, now exhale. Use the chest muscles to pull handles in front. Repeat this cycle for specified repetitions.

How do diamond push-ups work?

When done properly, Diamond push-ups help activate the chest muscles like the pectoralis major and anterior deltoid the shoulder muscles or leg muscles-the quadriceps. 

Diamond push-ups help to boost the core strength and stability. It increases your balance in everyday activities. 

Do planks strengthen the lower back?

Planks improve the body posture by strengthening the chest, back, neck, shoulders, abs, and neck. It also makes the exercise easy, which keeps the lower back and shoulder in position while standing or sitting.

Are sit-ups bad for your lower back?

If you have lower back problems or herniated discs, stay away from sit-ups, as they can aggravate the back pain. Instead, incorporate abdominal exercises into your routine. 

Do squats strengthen the lower back?

Squats help keep your back muscles in good condition and reduce back pain. Back pain is a major problem in our country, and by performing squats daily, you can help relieve your back pain.

How many seated cable rows should I do?

You can use weights to control 2-3 sets and 6-10 repetitions for performing seated cable rows. Choose a weight that lets you maintain good form through all repetitions. 

Does seated cable row work biceps?

As cable row is a pulling exercise, it targets the back muscles like lats. It also helps stimulate the upper arms forearms muscles, particularly in the triceps and biceps. 

What is the fastest way to relieve back pain?

As per studies, cold and heat effectively get relief from any back pain. Ice packs are the most beneficial when used on the injured area directly. Apply an ice pack wrapped in a towel directly to your back and reduce inflammation. 

Which row is best for the back?

Bent-Over barbell row is great for doing the back movements regarding how much weight a person can lift. It works great even for large muscle groups on the upper and lower back, making this exercise great for back builders.

Should you lean forward on cable rows?

Leaning forward on the eccentric phase will get you more stretch on the lats and prove a good workout. By simply changing the angle of the upper arm, you activate the lower back muscles a little better. 

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Is rack pulls worth doing?

Rack pulls are great for a full-body workout. Most people use rack pulls for boosting strength on the lower back, glutes, and hamstrings. It also helps in improving the overall strength as it targets the entire body muscle. Rack pulls put less stress on the lower back than the conventional deadlifts. 

Are rack pulls better than deadlifts?

Focus on the traps and upper back by doing rack pulls instead of deadlifts. People older in age or who have injuries should start with rack pulls. For most people perfecting the form by doing deadlifts is essential before rack pulls.

How many reps should you do for rack pulls?

Doing rack pulls to gain strength requires 4-6 reps per set. Focusing on hypertrophy doing higher reps in every set is best. Also, keep the repetitions 6-10 if your primary goal is to increase muscles. 

Is a decline bench a waste of time?

A decline bench targets the lower pecs and is useless if you are not lean or a competitive bodybuilder. It would help if you used a flat bench instead to get stronger and lose body fat.

Is the bench press useless?

The bench press is an overrated exercise in a gym, yet it is also the most performed workout. The bench press is the least functionally developing exercise that increases movement strength and athleticism.

What can I use instead of a cable machine?

If you do not wish to approach the cable pulley machine, you can instead use a resistance band that is perfect for stimulating similar moves. Also, resistance bands are portable, inexpensive, lightweight to store in a cable machine.

What muscle does lat pulldown work?

Lat pulldown is a great exercise to strengthen the latissimus dorsi muscle, the broadest muscle of the back, which helps in spinal stability and good posture.    

What muscles do face pulls work?

The rear deltoids are the primary target muscles in face pull workouts. Rhomboids allow you to pinch your shoulder blades and keep the middle trapezius while executing this move.

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