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Cable row
Target: mid traps, lats, rhomboid

Ensure perfect form for this move and it will repay you with real muscle-mass gains.

Cable row

Use a neutral grip and keep a bend in your knees.
Ensure there is tension on the cable before you begin.
Look forward, keep your back straight and retract your shoulder blades.
Pull the handle into your sternum.
Return slowly to the start.
Keep upper-body movement to a minimum.

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CLICK IMAGES TO START WORKOUT

Variation: Wide-grip cable row

Change your grip to place more emphasis on your rear deltoids (back of your shoulders) and mid traps.

View Variation: Wide-grip cable row

Variation: Squat to row

This turns the cable row into a full-body movement that works the legs, core, back and shoulders.

View Variation: Squat to row

Variation: Inverted row

Use your own bodyweight to complete the row.

View Variation: Inverted row

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