Skip to main content

How to Do a Standing Row for a Back Workout

Learn how to do a standing row from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys, this is Max Tapper again for HowCast. And what I'm going to show you guys how to do today, is a standing cable row.

This row is going to be targeted at working your lats, your biceps, your rear delts, your rhomboids, everything in that area. And we're also going to have a little bit of load on our legs, so we're going to get a small amount of work there, too. But let me show you how that's going to look, Okay?

So we're going to use this cable machine. We're going to grab a hold, and we're going to actually give ourselves a nice dip. So we need to have our knees bent, our hips out, take that pressure off our lower back. So now we're just going to row, back. Slow forward, allow your shoulders to retract. Pinch, row, slow out, shoulders forward again, slow back, pinch. Now, that is a standing cable row.

The standing cable row is an excellent exercise, but because of the requirements on your legs and your lower back, you're not going to be able to lift a huge, huge, huge amount of weight. So this would not be one of the main exercises that I would choose to focus on your back. I would still do something like a seated row, pull-up, pull-down, this would be a peripheral exercise that I would do after that. But this is definitely an excellent exercise, targets a lot of other muscles and it also targets your legs and your core at the same time, while it's touching your big back muscles.

In an exercise like this, I love to work in the rep range of between ten and 12. Basically, ten and 12, is the hypertrophy range, where you actually build a lot bigger muscles, and you also get stronger. So ten to 12 is a range I love to be in. Let's put as much weight as you can possibly handle up to ten to 12, in perfect, perfect form. Okay? So if you start to lose your balance and lean forward, the weight's too heavy. So basically what you're going to be doing by sitting down is counter-balancing whatever's going on here, and allowing yourself to work your lats. Alright?

So guys, remember. This is not going to be one of the prime movers. This is definitely not one of the exercises that you can lift tons and tons of weight on, because of the requirement on your other muscles. But it's definitely an excellent one, and it's something that you should put into your back workout.

Popular Categories