Narrow Cable Row

Muscle Groups Involved

Mid Back/Mid Traps - Primary
Lats - Primary

Highlights

Description

The Narrow Cable Row has been the go-to mid back exercise for over a century. It focuses on the large muscles between your shoulder blades while also building your parapinals, shoulders and biceps.

The Narrow Cable Row has been the go-to mid back exercise for over a century. It focuses on the large muscles between your shoulder blades while also building your parapinals, shoulders and biceps. Start in a standing position taking a neutral grip on the proper grip attachment. Sit back into position while bracing your core. Depress your shoulder blades down and back as you start to pull the weight towards your abdomen. Squeeze your shoulder blades together as you pause briefly. Return the wei

Common Mistakes

Maintain a neutral wrist position at all times instead of flexing or extend

Maintain a neutral wrist position at all times instead of flexing or extending your wrist as you pull. Be sure to keep elbows at a comfortable angle to your torso. Do not intentionally keep your elbows tucked in or flared out. Move your shoulder blades forwards and backwards as much as you can instead of keeping them locked back.

Pro Tips

Imagine pushing your elbows through the wall behind you instead of pulling

Imagine pushing your elbows through the wall behind you instead of pulling your hands to your torso. Raising your hands higher with respect to your torso will bias middle back muscles higher up. Lowering your hands towards your belly button will put more emphasis on muscles fibers that are lower in your mid back and lats.

Purpose

The area between the shoulder blades is often neglected and under developed

The area between the shoulder blades is often neglected and under developed. Building this area can improve posture, decrease neck and shoulder pain. It “completes” your back and creates symmetry and balance in your physique.

Form

Your elbows should be behind you when you pull back. Your wrists should be

Your elbows should be behind you when you pull back. Your wrists should be straight. Keep your spine neutral.