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Cable Squat to Underhand Row

Cable Squat to Underhand Row
Table Of Contents

Exercise Description

Main Target Muscles

Middle Back

Secondary Target Muscles

Biceps, Forearms, Glutes, Hamstrings, Quads, Shoulders

Workout Type


Gym Gear

Cable Machine, V Bar

Fitness Level




Power Move


Target Muscles: Middle Back

Cable Squat to Underhand Row Overview

It's an exercise machine that targets the middle back, while to some extent, it focuses on the biceps, forearms, glutes, hamstrings, quads and shoulders. To perform this workout, you will need a cable machine and v bar.

This workout is for those with an intermediate level of fitness and gym experience. You can learn how to do it through some instructions and tips.

How to Do It?

  • Firstly, hook a v-bar handle up to the cable machine and place the handle at a notch above waist height.
  • Hold the handle with both hands and pull it out so that the cable is taught.
  • Bend at the knees with your arms extended and squat down till your knees make 90-degree angles.
  • As you stand back up, pull the v-bar handle to your chest.
  • Pinch your shoulder blades together.
  • Squat back down and extend your arms back out as you do.
  • This completes one rep. Now repeat as necessary.

Cable Squat to Underhand Row Tips

  • While you perform the workout, make sure your back is straight.
  • Hold the cable handle tightly.
  • Before you return the handles to starting position, tighten your back muscles.

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