Seated Cable Rows Guide
FEATURES
MUSCLES
Traps, upperback
EQUIPMENT
Cables
DIFFICULTY
Easy
The cable rows isolate your back muscles and form a stable engagement for muscle growth in many strength training and weight lifting programs.
MEDIA
INSTRUCTIONS
Prep
Connect a V-bar to a low pulley row machine. Place your feet on the platform and bend your knees very slightly.
Start
Lean forward, grab the V-bar and pull backwards till your back is vertical and your chest is sticking out. Your arms will be extended.
Movement
Keeping the torso locked vertically, pull the bar towards your body till it touches your abs. Pause for a moment.
Slowly let the bar go back to the start position.
End
Continue repeating till your set is complete. Clean equipment and re-rack as necessary.
TIPS
You can use various attachments(eg. bar, rope etc.) to vary the engagements and movements.
Don't let your torso move around for the sake of lifting heavier! Focus on form even if you hvae to lift lighter.
Do you have more tips? Post in the comment below.
ALTERNATIVES
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Easy
-
Moderate
Inverted Rows
Bodyweight Standing Rows
Barbell Rows
Duumbbell Palm Over Rows