Cable Bent Over Reverse Grip Row

Instructions

1
Stand facing the cable machine with feet shoulder-width apart. Grasp the handles with a neutral grip, arms extended upward at approximately shoulder height or slightly higher.
2
Maintain an upright posture with a slight bend in the knees and core engaged. Position yourself at a distance where the cable has tension even with arms extended.
3
Slowly lower the handles by extending the arms upward and slightly backward, allowing the cable to pull your arms into an extended position while maintaining control. Keep a slight bend in the elbows throughout.
4
Pull the handles downward and toward your torso by retracting your shoulder blades and engaging the lats. Drive the elbows down and back, bringing the handles to approximately upper chest level. Squeeze the lats at the bottom of the movement, then return to starting position with controlled motion.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESBiceps Brachii, Rhomboids, Trapezius, Posterior Deltoid
EQUIPMENTCable
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cable Bent Over Reverse Grip Row because it challenges the Latissimus Dorsi through a dynamic range of motion. By relying on Cable, it reinforces proper movement patterns and builds robust strength in the Back region.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Latissimus Dorsi.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Latissimus Dorsi and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps Brachii, Rhomboids, Trapezius, Posterior Deltoid to maintain control of the Cable.

Beginner Tips

If you are new to the Cable Bent Over Reverse Grip Row, focus on mastering the movement pattern with zero weight before adding Cable.

Frequently Asked Questions