Written by female personal trainer, London based, Justina Triasovaite.

Learn how to correct your upper back . This intermediate exercise is very good for people who want to learn how to use cables machine for rowing. 

For this back exercise you need to have previous experience in the gym. Also remember to warm up before every training.

About this back exercise

In this article I will be explaining how to perform standing up rowing using cables machine. I you never tried cables mow is the perfect time to do it. In general cables machines are great. Why? Because most of the exercises you will be performing with cables is not only beneficial for muscle group you working , but also core is engaged at all times. 

Remember :

Good posture = good shape! 

Rules to follow

Here are the rules you need to follow:

FIRST RULE – Stand in neutral position, shoulders relaxed
SECOND RULE – Slighty bent knees, gluteus and core engaged
THIRD RULE – Keep your elbow high whiles performing rowing
FOURTH RULE – Squeeze your shoulder blades together

Places where you can do it


Benefits of this workout

  • Better posture
  • Improved visual back look 
  • Stronger back
  • Better understanding how to use cables machine

Common mistakes

Too light/too heavy weight
Incorrect starting/finishing possition

General nutrition

For all nutrition euiries please contact me directly via contact form or find me on facebook.com/justintraining where you will find a lots of recipes and advice.  

Ready to give it a go?

You need to perform this exercise at least 2 times a week in order to SEE RESULTS in around 6 weeks.


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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