Strength

Cable Row To X

Cable Row To X focuses on back and arm muscles, involving pulling a weighted cable in a rowing motion. Ideal for back strengthening, posture improvement, and arm muscle building.
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Cable Row To X instructions
Step-by-step instructions
1
Adjust the cable machine to chest level, attach a bar or 'V' handle and stand a few feet back.
2
Hold the bar with both hands, feet shoulder-width apart, knees slightly bent. Lean forward slightly from your waist and pull your shoulders back.
3
Pull the cable towards you until the bar reaches your abdomen. Keep your elbows close to your body.
4
Hold the contraction briefly then carefully release the cable back to the starting position, extending your arms fully.
5
Repeat the exercise for the recommended amount of reps. Remember to keep your back straight and avoid using your body weight to pull the cable.
Adjust the cable machine to chest level, attach a bar or 'V' handle and stand a few feet back.
Hold the bar with both hands, feet shoulder-width apart, knees slightly bent. Lean forward slightly from your waist and pull your shoulders back.
Pull the cable towards you until the bar reaches your abdomen. Keep your elbows close to your body.
Hold the contraction briefly then carefully release the cable back to the starting position, extending your arms fully.
Repeat the exercise for the recommended amount of reps. Remember to keep your back straight and avoid using your body weight to pull the cable.
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.
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