Cable rows require the use of a V-bar, and they are performed from a seated position on a low pulley machine. Start with a light weight and low reps. Once you can do the exercise with perfect form, increase the weight and reps. Grasp the bar with a neutral grip (palms facing in). Where a set of cables, a cable line row, an optional exercise, a gymnast, a lot of muscle work. While it’s a relatively simple movement, having perfect form will turbocharge your gains and help you avoid injuries as well—which is why we’ve put together a complete cable row guide. While somewhat less popular, the standing cable row is possible as well. Another sign of too-heavy weights is not going through the full range of motion. Engage your back and shoulders, lifting the dumbbell up to your chest. If they’re moving freely around during the movement, the chances of straining your shoulder sharply increase. Hold the D-handles using a neutral grip and pull them towards your torso while squeezing your back muscles, as well as keeping your back straight and chest forward. Perform the seated row as usual. Pause for a count of one or two seconds, and then slowly reverse the movement back to the starting position. The primary muscles worked by the seated cable row are your wings—otherwise known as your lats. Pause for one second. Reverse the movement slowly to the starting position. Sure, big pecs won’t ever go out of vogue, but focusing too much on the front upper body muscles will give your shoulders a rounded look—something that’s definitely not a good look. Your shoulders should be level with the machine handles. But is it real? Your knees should be slightly bent and you should be able to grab the handle with outstretched arms. Another key thing to remember is the fact that you’ll be doing these seated. Step 5: Pinch your shoulder blades together in the back and then let your arms back out. If the vibe checks you're looking to pass require “strong” and “powerful”, you’re going to want a complementary back. If your seated rows are too easy, try these modifications for a challenging workout: To avoid injury, always do seated rows with correct form and movement. The importance of a strong back isn’t a secret to anyone, but that doesn’t mean everyone focuses on it as much as their more superficial muscles, such as the biceps or pecs. The ANATOMY of Wide Grip and Close-Grip Seated Cable Row A seated row is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and … The research is mixed on what is best. Even your legs can benefit from seated cable rows, since your hamstrings and gluteus maximus also serve as stabilizing muscles. Our website services, content, and products are for informational purposes only. Execution. But if you want a powerful and confident looking upper body, know that the back is absolutely essential in pulling that off. Bend your knees slightly. It’s done by pulling a weighted handle on a seated row machine. Sitting up tall with a straight spine, brace your abdominals and glutes; holding the bar in your hands. Whether obvious or not, there are always discrepancies between the strengths of each side of your body, and what usually ends up happening in a “two-handed” lift is that the stronger side will make up for the weaker. Hold it there for a count, and slowly reverse back to the starting position. And while we’d never advocate for putting weight training on the back burner, the cable machine does give us something the dumbbells and barbells cannot. What Muscles Are Worked in the Seated Row Exercise? Your elbows should also remain tucked in. Step 4: Pull the rope into your midsection and as you pull the rope in spread it as wide as you can. The main muscles worked by the seated cable row are the latissimus dorsi, but as it’s a compound exercise, there're several other muscle groups that come into play. These muscles include the: To do this version, you’ll need a seated cable machine with a straight-bar attachment. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. How to do Seated Rope Cable Row: Step 1: Sit down on the bench and place your feet in the holders. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. Talk to your doctor or physical therapist before attempting seated rows if you have a current or past back, shoulder, or arm injury. Keeping your shoulders back and down will effectively engage your upper back. Remember to keep your spine straight throughout. The trapezius and biceps help the movement by assisting the lats and rhomboids. A personal trainer can show you safer alternatives to work the same muscles. Squeeze your shoulder blades together and engage your lats as you reach the top of the movement, touching the bar to your abdomen. It has the added benefit of not hitting the biceps or triceps too hard, so you don’t have to worry about them gassing out before you really hit your lats. Your muscles grow and your strength develops when your body is challenged, right? As with all individual exercises, the seated cable row needs to be worked into your overall bigger picture. Seated rows target muscles throughout your back and shoulders. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. These do a great job of targeting both the core and the back—especially the lower back (something that the seated cable row misses for the most part). Your arms should be extending all the way out, and then your elbows and shoulder blades should be coming all the way back. It can be done seated or standing, with wide or narrow grips and one arm or two arms. Continue by bending over so your upper body is parallel to the floor. Initiate the movement by engaging your back, but keep your upper arms parallel to the floor throughout the motion. Inhale and slowly extend your arms, counting to three. September 06, 2020 If you are using a cable... Primary Muscles. Not going through the full range isn’t just cheating the rep count, it’s also cheating your body and your gains. Check the execution technique and blast your back muscles. As advertised, Upright Rows put you in a standing, upright position. 2. Extend your arms and hold the handle or cable. It’s a functional movement that’ll help you out in everyday life while also helping to prevent back strains and injuries. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Let’s start with the sexiest of the benefits: aesthetics. Don’t want to stop and risk catching an L? Place your feet on the front platform while maintaining a slight bend in your knees. Upright Rows. That thing is constant tension. 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