Rowing with a Short Bar and Pulley
Seated or standing cable row using a short bar for balanced back development.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: lats & upper back. Secondary: rear delts, biceps, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Attach a short bar to a cable and sit or stand with a stable base.
- Pull the bar toward the torso, leading with the elbows.
- Squeeze the back at the top.
- Return with control until the arms are extended.
- Complete 4 sets of 10-12 reps.
Equipment
- Cable Pulley
- Short Bar Attachment
Coaching tips
Benefits
Seated or standing cable row using a short bar for balanced back development.
Common mistakes
Avoid shrugging or using momentum.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Reduce the weight.
Breathing
Exhale as you row, inhale as you return.
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.