Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi
• Rhomboids
• Middle trapezius

Secondary muscles

• Posterior deltoid
• Biceps brachii
• Forearm flexors

Technique

• Sit upright with your feet firmly placed on the platform.
• Maintain a neutral spine and lifted chest.
• Grasp the handle with both hands.
• Pull the handle toward the lower ribs or upper abdomen.
• Squeeze the shoulder blades together at the end of the movement.
• Slowly extend the arms and return to the starting position.
• Maintain control throughout the exercise.

Common mistakes

• Excessive swinging of the torso.
• Rounded lower back.
• Shrugging the shoulders.
• Pulling primarily with the arms.
• Incomplete range of motion.

Special recommendations

• Initiate the movement with the back muscles.
• Keep the chest lifted throughout the exercise.
• Control the eccentric phase.
• Focus on shoulder blade movement.

When to use

• Building back thickness.
• Improving posture.
• Developing pulling strength.
• Balancing pressing exercises.

Consider modifications if

• Moderate lower-back discomfort worsens during the exercise.
• Moderate shoulder pain occurs during pulling movements.
• Range of motion is significantly limited in the pulling pattern.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Close-Grip Row

  Greater range of motion and stronger latissimus dorsi involvement.

• Wide-Grip Row

  Places greater emphasis on the upper back and rear deltoids.

• Single-Arm Cable Row

  Improves unilateral strength and side-to-side balance.

• Chest-Supported Cable Row

  Reduces lower-back involvement and increases stability.