Cable Lying Row

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Cable Lying Row

Instructions

Preparation

Straddle head of bench and grasp stirrups on two high pulley cables. Lie on bench with stirrups in each hand and arms extended upward.

Execution

Pull stirrups down to each side of chest until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched upward. Repeat.

Comments

Pulleys should not be too far apart, as they are on standard cable crossover machines. Stirrups on pulleys should be high enough to allow shoulders to stretch forward when arms extend. Pull shoulder blades together when completing pull. Other rowing exercises should be considered if resistance required begins to exceed upper body weight since back will begin to raise up off of bench.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

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