🚣 Cable Row Form Guide
Build a thick, strong back with perfect rowing mechanics.
The seated cable row is one of the best exercises for building back thickness — but most people round their back, use too much momentum, and fail to engage the lats. SportsReflector's AI analyzes your torso angle, elbow path, shoulder blade retraction, and range of motion to fix your rowing mechanics.
Primary Muscles
Latissimus dorsi, rhomboids, rear deltoid, biceps
Equipment
Cable Machine, Row Handle
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Cable Row
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Cable Row session gets an overall form score plus category-level scoring for each metric above.
3 Cable Row Mistakes AI Catches
These are the most common Cable Row form errors — and the ones most likely to cause injury or limit your progress.
Allowing the lower back to round during the row shifts stress to the lumbar spine and reduces lat activation.
Fix: Maintain a neutral spine throughout. Brace the core before each rep. If you can't maintain a neutral spine, reduce the weight.
Using momentum from torso rocking reduces muscle tension and increases injury risk.
Fix: Keep the torso at 90° (or slight backward lean at the peak contraction). Initiate the movement with the shoulder blades, not the lower back.
Pulling with elbows flared wide targets the rear delts instead of the lats.
Fix: Keep elbows close to the body (45° from the torso). Think about driving the elbows back toward the hips.
Muscles Worked
Get Your Cable Row Form Score
Record your Cable Row on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
Cable Row Guides & Deep Dives
The Hidden Trap: Are You Rounding Your Back During Rows?
Discover why rounding your back during rows is detrimental and how to fix it. Learn the biomechanics, risks, and actionable steps to achieve a neutral...
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The dead hang pull-up — starting from a fully extended, passive hang — is the most common pull-up error. The movement should begin with active scapular engagement before any elbow bending occurs. Here is why this matters.
Complete Gym Exercise Form Guide: AI Analysis for Machines, Cables, Free Weights & Bodyweight
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Frequently Asked Questions
Everything you need to know about SportsReflector
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