Back · Cable
Cable Standing Row
How to do the cable standing 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
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a cable pulley to about chest height and attach a handle. Step back to load the cable, then row the handle toward your torso, driving your elbows back and squeezing your shoulder blades together. Return under control to a full stretch.
- 1Your lats and upper back contracting as you row the handle toward your
- 2torso
- 3Your core tight and shoulder blades squeezing together
- 4A controlled tempo on both the pull and the release
Common mistakes
- Avoid rounding your back or shrugging your shoulders
- Don't let the cable jerk you forward; stay in control
- Avoid pulling with your biceps only; initiate with your back
Muscles worked
The cable standing row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable standing 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.