Cable Row Bar Standing Row

A standing horizontal cable row using a straight bar that builds the lats, mid-back, and biceps.

Back Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.