Back · Cable
Cable Bent Over Row
How to do the cable bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Set a cable pulley low and grab the handle. Hinge at the hips with a neutral spine, let your arm extend toward the pulley, then pull the handle toward your torso, driving your elbow back. Squeeze your shoulder blade, then lower under control.
- 1Feel your lats and upper back contract as you pull the handle toward your
- 2waist
- 3Keep your core braced and spine neutral to stay stable in the hinge
- 4Squeeze your shoulder blade at the top and control the cable back
Common mistakes
- Avoid rounding your back; hinge at the hips and hold posture
- Don't shrug your shoulders or yank with your arm; initiate with your back
- Avoid standing up to heave the weight; keep the hinge steady
Muscles worked
The cable bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.