BeginnerPullHorizontal Pull
Muscles Worked
Primary
Back
Quick Cues
Equipment Needed
Cable Machine
- Sit at the cable row station with your feet on the footrests and knees slightly bent.
- Grab the handle with both hands, arms fully extended.
- Sit upright with a tall chest and slight lean back.
- Pull the handle toward your lower ribcage, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Avoid rocking your torso back and forth.
- Repeat for the desired number of repetitions.
Common Mistakes
Rounding the lower back
Pulling with the arms instead of the back
Leaning too far back at the end of the pull
Pro Tips
Sit tall and pull the handle to your lower chest
Squeeze your shoulder blades together at the end of each rep
Use a V-handle for neutral grip or a wide bar for more lat width
Your Progress
Variations
Barbell Row
Machine Row
Single-Arm Cable Row