Strength

Cable Row

The Cable Row is a strength-building exercise for your back, involving the pull of a weighted cable. It improves posture, enhances muscle balance, and works both back and arm muscles.
View all exercises
Cable Row instructions
Step-by-step instructions
1
Sit on the cable row seat and make sure that your feet are on the platform.
2
Position your hands on to the cable bar at shoulder width apart.
3
Pull back with your arms and engage your back muscles.
4
Avoid jerking the cable bar towards you; instead, keep the movement slow and controlled.
5
Return to your initial position and repeat for the programmed number of reps.
Sit on the cable row seat and make sure that your feet are on the platform.
Position your hands on to the cable bar at shoulder width apart.
Pull back with your arms and engage your back muscles.
Avoid jerking the cable bar towards you; instead, keep the movement slow and controlled.
Return to your initial position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Bosu Push Up with trainwell
Bosu Push Up
The Bosu Push Up is a fusion of strength training and balance work that targets your arms, chest, and core. It boosts upper body strength, core stability, and muscular balance, ideal for building strength and stability.
Try it out
Strength
Seated Cable Row with trainwell
Seated Cable Row
The Seated Cable Row strengthens and tones back muscles, aiding in posture improvement. This movement also works the arm and shoulder muscles, making it an excellent exercise for endurance and strength building.
Try it out
Mobility
Chin To Chest Stretch with trainwell
Chin To Chest Stretch
The Chin to Chest Stretch is a simple yet effective exercise to stretch and relax your neck muscles. This exercise is excellent for relieving tension in the neck and the upper back. The motion is simply bringing the chin toward the chest and holding for a few seconds. It's ideal for those long hours of sitting and can be done anywhere to improve flexibility and reduce the chance of strain or injury.
Try it out
Start your fitness journey today
Enjoying exercises like Cable Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer