Exercise Spotlight: Row with Cable

A common excuse for not exercising is, "I don’t have the time." But is that really true? If you combined various movement patterns, you could create fun movement challenges and get the most out of your time.

 

The UW Health Sports Medicine Fitness Center presents variations for developing total body strength using a cable that can be done virtually anywhere.

 

Setting

 

Find a open space. If you don’t have a partner, you will need a door jam or a strong, stable piece of furniture to anchor your equipment to.

 

Equipment

 

Find a open space.  If you don’t have a partner, you will need a door jam or a strong, stable piece of furniture to anchor your equipment to.

 

Share This StoryPurpose

 

Performing these variations will expand your ability to support your body weight in different planes of movement as well as challenge positions of strength and stability while developing upper body and lower body strength.

 

Video Examples

 

UW Health Fitness Center senior exercise physiologist Jude Sullivan demonstrates the exercises in the videos below.

 

Lateral Lunge with Straight Arm Pulldown

 

Row with Alternating Cable

 

 

Progression Ideas

 

Consider the Lateral Lunge movement as the beginner and intermediate choices, and the Row with Alternating Cable as the advanced choice. So, if these are new to you, try the beginner version first until mastered before proceeding to the intermediate and advanced versions.

 

A training progression would likely occur over the course of weeks or months depending on your initial level of fitness and your ability to pick up some of the nuances of each movement.

 

Start by doing one set of five to six repetitions of each exercise, as long as you can do them successfully. Be sure to evaluate your body's response and use that feedback as a guide to help you determine how aggressively you can advance.