How to do Cable Row Properly 

The cable row is one of the best exercises that you can do if you’re aiming towards developing a stronger back.

It is a functional movement that will help you out in your everyday life activities while also helping you to prevent back strains and injuries.

Additionally, if you’re looking to improve your other lifts, then the cable row is a great supplementary movement to the deadlift and squat.

While it is a relatively simple movement, having perfect form will increase your gains and help you avoid injuries as well.

This is why this piece expounds on the cable row muscles worked. It also looks at other important guides such as, common mistakes done while cable rowing.


The muscles involved in the cable row include:


The erector spinae are a long strip of cable row muscles worked that span the length of the vertebral column and ends in the lower back.

You get to work this muscle group during back extension. This takes place when you bend at the waist and move your torso backward.

During a cable row, you extend your back and hold it in this position throughout the exercise. This causes you to continually contract your erector spinae to maintain spinal stability.


This are the main cable row muscles worked.

This muscle starts in the lower back and runs at an angle toward the upper back, where it ends under the shoulder blade.

Any time you pull a bar, dumbbell, barbell or some other weight towards your body, you activate this muscle.

It aids in the depression of the arm along with other muscles and moves the shoulder toward the body (adducts), extends and rotates the shoulder internally.

When they are well-defined, they will give you the back a “V” shape.


Your legs are other cable row muscles that will be worked. The muscles of the legs, the quads, glutes, hamstrings, and calves, make up one of the largest muscle groups in the entire body.

While many cardiovascular exercises engage the legs, rowing engages them in a way that provides low-impact and muscle strengthening activity.

Each row stroke is powered by the legs. The glutes, hamstrings, and quads contract to push the foot pedal away as the handle is pulled each time.

The calves on the other hand are stretched and elongated through the finish of the stroke and also contracted at the catch, making rowing extremely effective in shaping and toning your legs.


The muscle’s fibre are other cable row muscles worked.

It starts at the base of the skull and runs into the mid back and over the collar bones.

Because of its size, the trapezius has upper, middle and lower fibers that often are targeted independently in workouts.

The cable row places most emphasis on the middle and lower fibers. An exercise such as an upright row or shrug works the upper fibers.


These cable row muscles worked contains two parts: the brachialis and biceps brachii. The biceps brachii has a long and short head and is clearly visible on the front of the upper arm. The brachialis sits behind the biceps brachii.

Both muscles work in order to flex the elbow, which takes place when you bend your elbow and reduce the angle between your humerus and forearm.

You perform this motion as you pull the bar in toward your body.


The rectus abdominis, transverse abdominis and obliques all make up the abdominal wall, which is another cable row muscles worked.

The rectus abdominis is the large muscle in the middle of the stomach. The transverse abdominis is deep inside the stomach and the obliques are on the sides of the ribs.

You contract all of these muscles throughout a cable row to produce force and further keep your torso in good alignment.


These two pairs of cable row muscles worked are located in the upper back between the two shoulder blades.

They support the scapula (shoulder blade) and the upward and inward movement of the scapula.

You get to activate these muscles when you squeeze your shoulder blades together. This takes place when you pull the bar to your stomach during a cable row.


The push and pull movement of rowing is an excellent way to engage your back and chest, which are other cable row muscles worked. The pulling movement that begins each stroke is beneficial to your lats and also your delts.

It is important to keep good posture while you are rowing to ensure you are using your muscles correctly and supporting your spine through the entire stroke.

Doing this will not only strengthen your back, but will also prevent injury.

Your pectoral muscles will also get a workout while rowing. Each time you bring the handle to your chest your pectoral muscles are contracted, providing a movement pattern that mimics a push-up.


The following are common mistakes that will see you injuring the above-mentioned cable row muscles worked and deter you from reaping full benefits from this routine. Be sure to avoid them to get the most from this exercise and prevent strain.


Use your arms for the motion rather than moving your torso. Keep your torso still throughout the exercise.


Among the main cable row muscles worked, your back should be straight at all times, not bent. You can flex slightly at the hip to allow a full range of motion.


Cable rowing is a great exercise for strengthening practically every muscle group in your body. Using an at-home rowing machine as part of your fitness routine will dramatically increase your strength.

Cable rowing uses more muscle groups more effectively than practically any other form of cardiovascular exercise. The more efficient you become with it, the more strength and tone you can expect in all areas of your body.