Cable Row

Definition

The cable row is a pull-pattern compound exercise performed seated on a cable row machine, pulling a handle toward your torso. It builds horizontal pulling strength in the lats, rhomboids, and mid-back with constant tension throughout the range of motion - a key exercise for HYROX^® Sled Pull preparation.

Technique & Form

1. Starting position: Sit on the machine with feet on the footplate, knees slightly bent. Grip the handle with arms fully extended. Chest up, shoulders back.
2. Row: Pull the handle toward your lower chest/upper abdomen by driving your elbows back. Squeeze your shoulder blades together.
3. Top position: Handle touches your body. Hold the contraction for 1 second.
4. Return: Extend arms with a 2-second eccentric. Let your shoulder blades protract slightly for a full stretch.
5. Breathing: Exhale on the pull, inhale on the return. Tempo: 1-1-2-0.

Muscles Worked

• Primary movers: Latissimus dorsi, rhomboids, mid-trapezius
• Secondary: Biceps, posterior deltoid, forearms (grip)
• Stabilizers: Core, erector spinae

Common Mistakes

1. Excessive body swing: Keep your torso relatively stationary. A slight forward lean on the stretch is acceptable, but do not row with momentum.
2. Rounding the upper back: Maintain a proud chest throughout. If your back rounds, reduce the weight.

Benefits

The cable row builds horizontal pulling strength with constant tension and a stable seated position, allowing higher training volumes than barbell rows with less systemic fatigue.

HYROX^® Context

The cable row directly builds the pulling strength for the Sled Pull station (hand-over-hand rope pulling). The seated position isolates the back muscles without fatiguing the lower body, making it ideal for HYROX^® athletes managing total training load. Programme 3-4 sets of 8-12 reps on pulling days.

Variations & Alternatives

• Barbell Bent Over Row - Free-weight compound row with greater posterior chain demand.
• Close Grip Lat Pulldown - Vertical pull for lat development.
• Cable Reverse Fly - Upper-back isolation for rear delts.

FAQ

Wide or narrow grip for HYROX^®? Narrow grip targets the lats more; wide grip emphasises the rhomboids and mid-traps. Alternate between both.

How many sets per week? 6-12 total pulling sets per week across all horizontal pulling exercises.

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