Cable Row Machine · Middle Back
There are 2 cable row machine exercises for the middle back here: all compound movements, all intermediate level. Good places to start: One Arm Seated Cable Rows and Seated Cable Rows. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main middle-back muscles are the rhomboids and the middle fibres of the trapezius. They pull the shoulder blades together (retraction). The lats, rear delts and biceps assist in every row, and the lower back works to hold your torso still during bent-over variations.
02
On the cable row, sit tall, keep your torso still and lead with your elbows; pause with the shoulder blades squeezed before letting the weight back slowly. The seated cable row machine is one of the simplest ways to train the middle back. You sit with your feet braced and pull a handle toward your stomach against a weight stack.
03
Use one free-weight row and one supported row, such as a seated cable row. One-arm dumbbell rows are a good choice if one side is weaker, and inverted rows are the bodyweight option.
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Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Free GymStreak calculators that go with middle back training.
Guides from the GymStreak blog on this topic.
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