Cable Rows

Form Cues

• Sit with feet planted firmly on the foot plates, knees slightly bent — maintain an upright torso with chest lifted throughout

• Choose your handle based on training goal — a close-grip V-bar targets the lats and lower traps, while a wide bar emphasises the mid-back and rear delts

• Before pulling, depress and retract the shoulder blades — this is essential for engaging the back muscles rather than the arms

• Pull the handle toward your lower chest or upper abdomen, driving the elbows straight back behind your body — squeeze the shoulder blades together hard at the end

• Return the handle with control over 2 seconds, allowing the shoulder blades to protract slightly for a full stretch without rounding the lower back

• Keep your torso stable and upright throughout — avoid rocking forward and backward to generate momentum

• Use a relaxed grip so the forearms do not fatigue before the back — think of your hands as hooks that simply hold onto the handle