Cable Row Bar Standing Row
- Beginner
- Cable
The cable bar standing row is a horizontal pulling exercise performed from a chest-height pulley with a straight bar attachment. By pulling the bar to the lower chest while standing tall, it trains the lats, mid-back, and biceps under constant cable tension. The standing setup also forces the core and lower body to brace against the pull, making it a more athletic alternative to a seated row.
How to do the Cable Row Bar Standing Row
- Set the cable pulley to chest height and attach a straight bar, then grip it overhand at shoulder width.
- Step back until the cable has tension at full arm extension and stand with feet hip-width apart.
- Brace your core and pull the bar toward your lower chest, keeping the elbows close to your sides.
- Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
- Slowly let the bar travel back to full arm extension over 2 to 3 seconds, fighting the cable tension.
- Repeat for 10 to 15 reps, keeping the torso upright and avoiding any backward lean.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
Why train it
- Builds the lats, mid-back, and biceps in a horizontal pull pattern.
- Trains the core to brace against horizontal load — useful for sport.
- Reinforces the pull pattern that balances out heavy pressing work.
Common mistakes
- Leaning back hard to use bodyweight instead of pulling cleanly with the back.
- Letting the elbows flare wide, which loads the rear delts and pulls focus off the lats.
- Shrugging the shoulders up at the end of the pull, swapping mid-back work for trap engagement.
- Snapping the bar back forward and skipping the slow return, where most of the muscle-building tension lives.
Frequently asked questions
What muscles does the Cable Row Bar Standing Row work?
The Cable Row Bar Standing Row trains the back as the main target. Expect the biceps to take some of the load as well.
What equipment do I need for the Cable Row Bar Standing Row?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Row Bar Standing Row suitable for beginners?
Yes. The Cable Row Bar Standing Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Row Bar Standing Row at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Row Bar Standing Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Cable Row Bar Standing Row?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Cable Row Bar Standing Row. Pick whichever one matches the equipment in front of you.