Stinger Back Exercises

Standing Cable Row

Standing cable row that strengthens the back while engaging the core.

Updated

The standing cable row develops the back while requiring the legs and core to stabilize the body. It closely resembles many real-world pulling movements.

Muscle Groups

Primary: Lats, Rhomboids

Secondary: Rear Deltoids, Trapezius, Biceps, Core

Equipment: Stinger Functional Cable Tower

Attachments: V-Handle, Straight Bar, Single Handle

Variations: Bilateral, Single Arm, Staggered Stance

Exercise Instructions

  1. Attach the desired handle to the low pulley.
  2. Stand facing the machine with arms extended.
  3. Brace your core and maintain a slight bend in your knees.
  4. Pull the handle toward your torso by driving your elbows backward.
  5. Squeeze your shoulder blades together.
  6. Slowly extend your arms to return to the starting position.
  7. Repeat with controlled movement.

Tips

  • Keep your torso upright.
  • Pull with your elbows.
  • Maintain tension throughout the movement.
  • Keep your shoulders relaxed.

Common Mistakes

  • Leaning backward excessively.
  • Shrugging the shoulders.
  • Pulling with the arms only.
  • Allowing the lower back to round.

Do not use momentum to move the weight. Keep your spine neutral throughout each repetition.