Horizontal Pull

Standing Cable Row

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

Primary musclesOrange · None
Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryLatsUpper back

SecondaryBicepsDeep upper-arm musclesForearmsGrip

No anatomy image is published until the ShaOS model has been reviewed.

Description

A controlled horizontal pull using cables machines. Start with a manageable load and repeatable technique.

Setup & Execution

Set one pulley near lower-chest height and attach its handle securely.
Use a stable staggered stance and pull the handle toward the ribs.
Return slowly without twisting or leaning back.

Coaching Cues

Start light and keep each repetition controlled.
Stop if the movement causes pain.

Common Mistakes

Using too much load before learning the movement.
Rushing through the return phase.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned

Setup angleplanned

Side angleplanned

Key cue overlayplanned

Captionsplanned

Transcriptplanned

Accessible movement summary

Set one pulley near lower-chest height and attach its handle securely. Use a stable staggered stance and pull the handle toward the ribs. Return slowly without twisting or leaning back.

Key cue: Start light and keep each repetition controlled.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Reduce the load and practise a comfortable range.

Progression

Increase load only after all repetitions remain controlled.

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