Horizontal cable row

Some people keep their backs straight, while others stretch forward toward the weight. In my opinion, it’s better to stretch. This allows you to get the most out of this exercise. You can even slightly hunch your back at the end; however, at the conclusion of the movement, it's essential to arch your back and pull your shoulders back.

Nuances and Mistakes

1. There are two different ways to perform this exercise: with a stationary back and with a dynamic back. With a stationary back, your back is fixed in place; only your arms and shoulders move. With a dynamic back, the spinal extensors are engaged, and the range of motion increases. Personally, I prefer the version with a mobile back, but within reasonable limits. This allows for greater stretch and contraction of the lat muscles.

2. Don’t underestimate the importance of using different grips. It’s advisable to use both wide and narrow grips, as well as pronated, supinated, and parallel grips. This variety will work your back from all angles. Just avoid trying to incorporate all these variations in one training session. Change your grip week by week.

3. Choose a weight that allows you to perform 6 – 8 repetitions.

4. Keep your legs slightly bent during the exercise. There is no need to straighten them; after all, you’re not doing rowing.

5. In the final phase (when you pull the handle toward you), your back should lean back slightly, arch at the lower back, and your shoulder blades should be squeezed together. Only then can you engage your lats to their full potential.

6. You can slightly hunch your back when releasing the handle. This will help stretch your back further.