CABLE ROW
Seated cable row. Horizontal pull with constant tension. Develops back thickness and pulling strength.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Sit at the cable row machine, feet on the platform, slight bend in the knees.
- 2
Grip the handle and sit upright — do not lean back.
- 3
Pull the handle to the lower chest or upper abdomen.
- 4
Squeeze the shoulder blades together at the top.
- 5
Return under control to full arm extension.
THE STANDARD
Handle must reach the lower chest each rep. Torso upright throughout. Full arm extension on the return.
COACHING CUES
COMMON MISTAKES
Leaning back excessively — use the back muscles, not momentum.
Rounding the lower back on the return.
Not squeezing the shoulder blades at the top.
SCALING / SUBSTITUTIONS
Reduce the weight.
Dumbbell row as an alternative.
Wide or narrow grip for different back emphasis.
300WOD APPLICATION
The cable row is a Foundation and Hoplite accessory movement for back thickness and horizontal pulling strength.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary