Cable Row Bar Standing Row

How to do it

1. Set the cable pulley to chest height and attach a straight bar, then grip it overhand at shoulder width.
2. Step back until the cable has tension at full arm extension and stand with feet hip-width apart.
3. Brace your core and pull the bar toward your lower chest, keeping the elbows close to your sides.
4. Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
5. Slowly let the bar travel back to full arm extension over 2 to 3 seconds, fighting the cable tension.
6. Repeat for 10 to 15 reps, keeping the torso upright and avoiding any backward lean.

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.