Cable Row
The counterbalance to a life spent reaching forward.
What it trains
Back, mid-back and arm strength.
Why it's useful
Builds pulling strength that supports carrying, posture and shoulder health.
Setup
- Sit tall with feet planted.
- Hold the handle with long arms.
- Draw the shoulder blades gently down and back.
- Pull the handle to the ribcage, then lower under control.
Three coaching cues
- Lead with the elbows
- Ribs down, chest tall
- Long arms at the end
Common mistakes
- Rocking the trunk to move the weight
- Shrugging the shoulders up
- Cutting the return short
Reduce load.
Add load or slow the return phase.
Safety considerations
- Keep the low back neutral, not overarched.
Related exercises
Hip Hinge
The pattern for picking things up safely — from a bag of soil to a suitcase.
Chest Press
A supported pressing exercise for shoulder and upper-body strength.
Farmer Carry
Walk with weight in both hands — real-world strength in one exercise.
Related reading
Building Strength for Everyday Life
Understand how exercise can help with stairs, shopping, walking, floor transfers and daily tasks.
Posture, Movement and Comfort
A practical alternative to fear-based posture advice for people who spend much of the day sitting.
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