|
|
Home :: Bodybuilding Exercise :: Exercises for Back :: Seated Cable row
Seated Cable Row
Target Muscles
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major. |
Starting Position
- Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
- Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
- Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement
- Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
- Hold for a count of two; then slowly return to the starting position, maintaining a nearupright position.
Tips
- To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
- Maintain a normal curve in your back - do not arch your back excessively.
- Keep your legs slightly bent and still throughout the movement.
- Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.
Variations
Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
|
