The row is a foundational movement pattern in the human body...yet if you have lower back issues, rowing can be a challenge to do without pain.
This version of the cable row follows a pattern that's exactly like a Seated Cable Row only with zero lower back stress.
In addition, because of how your upper body is essentially suspended in space (half off the bench), you won't be able to cheat on the movement at all.
This gives you a very unique training stimulus on the muscles of the back.
How To Do Inverted Half-Off Cable Rows
You will need some simple equipment that every gym will have in order to do this one (and many home gyms).
You'll need a high pulley, a flat bench and a cable handle (I prefer the two separated handles for this but you can use just about any cable attachment, such as a straight bar or V bar).
Set the flat bench a little forward of the high pulley (about a foot). Your upper body is going to be off the end of the bench while you're doing the cable row.
It's this suspension that takes all the stress off the lower back.
First, grab the cable attachment.
Now step forward and sit on the bench. Practice this with lighter weight. It's actually really easy once you get the idea.
Now lie back on the bench.
Set your feet on the bench then adjust your position on the bench so that your lower back is on the end of the bench.
Now you're ready to start. The weight should be moderate but heavy enough that you're able to support your upper body in this position. It's a fairly wide range (I found between 60 to 110 lbs on my cable machine was controllable).
Now row down.
Because your upper body is suspended in space, it will actually feel like you're getting the benefits of a cable row and a bodyweight Inverted Row, all in one movement.
Don't heave the weight down or let it come back up fast. You want to do every rep under complete control with a strong contraction at the bottom.
When you're done, come up to the top, set your feet on the floor, then stand up.
This one is fantastic as a finishing exercise or as an activation exercise...or if you have lower back problems, as a staple rowing movement that won't hurt you at all.
If you want to work on developing lower back strength with resistance, try Typewriter Hypers.
---
Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support