Standing Cable Row

The standing cable row using the FreeMotion Dual Cable Cross is the exercise that I have almost all of my clients begin with.  This is a great exercise to warm-up the entire body and get everything activated.  After the initial warm-up, it is a great functional working exercise to strengthen the muscles of the upper back all while working core and balance.

Standing Cable Row

Primary Muscles Used

High Row Muscles Used

Standing Cable Row Instructions

  • For the standing cable row set the cable machine at shoulder height and shoulder width apart.
  • Although I am using the FreeMotion Dual Cable Cross, you can use any cable machine that allows for a close placement between the two start points.
  1. Grab both handles with a neutral grip and take a few steps back away from the machine, pulling the cables out about a foot.
  2. Keeping your stomach tight, pull the cables back, pulling with your elbows, and squeezing your shoulder blades together.
  3. Pause at the back position.
  4. As you come forward keep your stomach tight and back straight, let your shoulders roll forward and get a good stretch in your upper back.
  5. Repeat.
FreeMotion Standing Cable Row Demonstration

Tim's list of benefits for the Standing Cable Row

  • By standing you are using a great number of stabilizer muscles.
  • The standing cable row is a great way to begin working on core and balance.  Since you are pulling with both arms at one time, it is the easiest type of functional training, and a great way to begin the process.
  • By using the FreeMotion Dual Cable Cross it allows for each arm to be pulling a separate weight stack, allowing for your body to develop without creating imbalance.
  • This exercise is a great way to warm up the body and get it ready for a great functional training workout.
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