Straight-Back Underhand Cable Row (Back)

The straight-back underhand cable row is a back exercise which works the latissimus dorsi, trapezius, rhomboids, and Erector Spinae muscles which make up the upper posterior chain. Now, training with cables is very beneficial for keeping tension on the muscles which is optimal for muscle growth and strength. But, any form of a row is one of the best variations of a back exercise you can do as it works all the muscles pretty much equally.

So, including more rows into your routine will undoubtedly yield even more results and the options are endless. However, for the underhand grip cable row, using a long bar is the best option for training with maximal loads. And you have better balance this way as well.

So, go ahead and start rowing for bigger gains!

In This Exercise:

• Target Muscle Groups: All back muscles
• Type: Strength
• Mechanics: Compound
• Equipment: Cable row machine
• Difficulty: Beginner

Exercise Instructions

1. Attach a bar to the cable row machine.
2. Then, sit on the bench and grab the bar with a slightly wider than shoulder-width grip. Palms should be facing up with an underhand grip.
3. Now, keep your back straight and then pull the bar toward the top of your ribcage and squeeze your back muscles.
4. Straighten your arms and extend them back toward the rowing machine.
5. Complete the ideal number of reps and then repeat the exercise for the desired amount of sets.

Variations & Tips:

• Make sure to keep your back completely straight during the movement.
• Avoid rocking back and forth, but using a little momentum is acceptable.
• The straight-back underhand cable row is a fantastic exercise which works all back muscles.

Watch: How to do the straight-back underhand cable row