Standing Cable Row
The standing cable row is a cable exercise targeting the lats and upper back from a standing position. The upright stance requires greater core engagement compared to a seated row, adding a functional stability component to the pulling movement.
How to do it
- Attach a handle to a cable pulley set at about waist height and stand facing the machine.
- Grasp the handle with one or both hands and take a slight step back to create tension.
- Stand upright with your core braced and a slight hinge at the hips.
- Pull the handle toward your torso by driving your elbow back and squeezing your shoulder blade.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and shoulders pulled down away from your ears.
- Brace your core as if preparing to catch a gentle tap to the stomach.
- Drive your elbows straight back past your torso, leading the movement with your arms.
- Squeeze your shoulder blades together at the peak of the pull for a brief second.
- Control the weight as it returns to the starting position without dropping your posture.
Breathing: Exhale as you pull the handle toward your torso, and inhale in a controlled manner as you return to the starting position.
Common mistakes
- Rounding the lower back, which shifts tension away from the upper back and puts strain on the spine.
- Using momentum by rocking the torso back and forth, which reduces muscle engagement and control.
- Pulling primarily with the hands and biceps rather than driving through the elbows.
- Shrugging the shoulders up toward the ears, which overworks the traps and strains the neck.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, reduce the weight and focus heavily on keeping your core braced.
- If you experience sharp shoulder or elbow pain, ease off and choose a gentler pulling variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I use one hand or two?
You can perform this exercise with both hands using a dual handle or a straight bar, or one hand at a time for a unilateral focus that challenges your core stability even more.
Why do I feel this in my biceps more than my back?
This usually happens when you pull with your hands rather than driving your elbows back. Think of your hands as simple hooks holding the weight, and focus entirely on elbow movement.
How heavy should the cable be?
Choose a weight that allows you to complete your target repetitions with proper form, without having to swing your body or twist your torso to get the handle moving.
Can I do this exercise if I do not have a cable machine?
Yes, you can substitute it with a resistance band anchored securely to a sturdy object at home to mimic the same pulling motion.