Use resistance band anchored at chest height
💡 Pro tip: Anchor band to door handle or wrap around stable post at chest level
Cable machine with seated row attachment or V-bar handle
Safety: Keep back straight, avoid jerking weight, secure feet on footplate
Cable rows provide constant tension throughout the entire range of motion, making them excellent for muscle hypertrophy and back development. The adjustable resistance and variety of handle attachments allow for precise targeting of different back muscles while minimizing lower back stress compared to bent-over rows.
Regressions for building up strength
Use lighter weight to master form
Allows focus on one side with less total load
Less resistance and more control
Progressions for advanced athletes
Targets upper back more intensely
Increases unilateral strength and core demand
Eliminates momentum for strict form
Increases time under tension at peak contraction
When you can do 12-15 reps with controlled form for 3 sets without using momentum