Bent Over Row (Cable)
How to do it
Set two low cable handles evenly and stand facing the stack holding one in each hand. Hinge forward with a neutral spine and arms extended, pull both handles toward your ribs by driving your elbows back, then extend under control without changing your torso angle.
Setup
Set matched handles on two low pulleys or use a two-handed attachment, step back for tension, and hinge to a stable inclined torso with soft knees. Hold your arms beneath the shoulders, brace your trunk, and set your shoulders down.
Where you should feel it
Between the shoulder blades and along the lats as both elbows travel back, with the biceps assisting and the hamstrings and lower back holding the hinge. Torso rocking means the load is too high.
When to use it
Use for a bent-over row with continuous tension and an adjustable grip while still training the unsupported hinge. It works well for controlled back volume in the 8-15 rep range.