Upper body pull

Cable Row

Learn how to do cable rows, target your back muscles, avoid common mistakes, and use rows in a balanced workout plan.

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Cable Row overview

The cable row is a seated horizontal pulling exercise for the back. It helps train scapular control, lats, mid-back strength, and balanced upper body development.

Muscles worked

Primary muscles

  • Mid back
  • Lats

Secondary muscles

  • Rear delts
  • Biceps
  • Core

How to do the Cable Row

  1. 1

    Sit at the cable row station with feet supported.

  2. 2

    Hold the handle with arms extended and torso tall.

  3. 3

    Pull the handle toward your lower ribs.

  4. 4

    Squeeze shoulder blades back without leaning excessively.

  5. 5

    Return with control until arms are extended again.

Benefits

  • Builds upper and mid-back strength.
  • Balances pressing exercises with horizontal pulling.
  • Provides smooth tension and easy load changes.

Common mistakes

  • Rocking the torso to move heavier weight.
  • Shrugging the shoulders on each pull.
  • Letting the lower back round.
  • Stopping the return too short.

Alternatives

Chest-Supported RowDumbbell RowInverted Row

How NoxaFit uses this exercise in workout plans

NoxaFit can place the Cable Row into programs based on your goal, equipment, experience level, recovery, and weekly schedule. The app can also suggest alternatives when your gym setup changes or when a movement does not feel right.

Keep learning with the NoxaFit blog, try the BMI calculator, or follow the 4 day upper lower workout program.

Exercise FAQ

Cable Row questions.

What muscles does the Cable Row work?
The Cable Row primarily trains the mid back and lats, with support from related stabilizing and assisting muscles depending on your setup and technique.
Is the Cable Row good for beginners?
The Cable Row can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.
How often should I do the Cable Row?
Most lifters can train the Cable Row or a close variation one to two times per week as part of a balanced program with enough recovery.
What equipment do I need for the Cable Row?
The Cable Row typically uses a cable row machine. If that equipment is not available, choose a similar movement pattern from the alternatives section.