Seated Cable Row
Overview of the exercise
The seated able row is a powerful exercise that targets the muscles in your back, including your lats, traps, and rhomboids. This exercise is performed on a cable machine, using a v-bar attachment or an attachment of your preference. The seated position allows for a more isolated and controlled movement, which helps to effectively target the muscles in your back. The v-bar attachment allows for a neutral grip, which can help to reduce stress on the shoulders and wrists. This exercise is a great addition to any back workout, and can help to build strength, definition, and symmetry in your back muscles.
Exercise Profile:
Muscle Group Targeted: Upper Back
Equipment: Cable Machine
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Lats, Shoulders
Instructions:
- Start by sitting on a bench or seat in front of a cable machine with a V-bar attachment.
- Position your feet flat on the floor and keep your back straight and chest out.
- Grasp the V-bar with a neutral grip, with your palms facing each other.
- Begin the exercise by pulling the V-bar towards your chest, keeping your elbows close to your body.
- Keep your shoulders back and down, and engage your core throughout the movement.
- Pause for a moment at the top of the movement, and then slowly release the V-bar back to the starting position.
- Repeat for your desired number of reps, making sure to keep proper form throughout the exercise.
Seated Cable Row Tips
- Start by adjusting the cable height to a level that is comfortable for you. You should be able to reach the V-bar handle with your arms fully extended.
- Sit on the bench with your feet flat on the floor and your knees slightly bent.
- Grasp the V-bar handle with both hands, keeping your palms facing each other.
- Begin the exercise by pulling the V-bar towards your chest, keeping your elbows close to your body.
- Focus on squeezing your shoulder blades together as you row the weight back.
- Keep your back straight and avoid arching or rounding your spine.
- Exhale as you pull the weight back, and inhale as you release it back to the starting position.
- Keep your movements smooth and controlled, rather than jerky or fast.
- Make sure to engage your core muscles to maintain stability throughout the exercise.
- Gradually increase the weight as you become stronger and more comfortable with the movement.
