Cable Row With Lat Bar

Pro Tip

Try to avoid moving your head while pulling.

How To

  1. Sit down with your feet planted on the footrests and grab the bar slightly wider than shoulder-width apart.
  2. Exhale and drive your arms back towards your body, tucking your elbows in towards your sides and squeezing your shoulder blades together.
  3. Continue until your elbows pass behind your back.
  4. Inhale and allow your elbows to extend and arms to raise, returning to the starting position while your shoulder blades part.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Lat Bar

There are several types of lat bars, but you can use them interchangeably.

Seated Row

This cable machine comes with a bench attached.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment