Proper way of doing Seated Cable Rows
Written by Nash Trout on February 2nd, 2008 in Build Muscle, Workout, Exercise, Strength Training, Back Exercise.
Seated Cable Rows are great for the lats muscles, and it also exercises the trapezius, rhomboids and rear deltoids. It will give you wider lats if done correctly, but may result to lower back pain if not done correctly.
Below are the steps on proper way of doing seated cable rows:
1. Sit at the pulley row machine. Anchor your feet against the foot platforms, with your knees slightly bent.
2. Keep your back straight, lean forward slightly and grasp the handles with a narrow grip.
3. Pull the handles high toward your chest, keeping your spine straight. Your elbows should point behind you. Don’t lock your knees.
4. Hold for a second, then return to the starting position.
To target more on the trapezius, pull the handles or bar through a high trajectory towards the middle chest; a low trajectory toward the abdomen works more on the latissimus dorsi.
Remember to keep your back straight and torso upright, to prevent injury to your lower back and you are contracting the right muscles (lats and traps). Squeeze the shoulder blades together to maximize muscle contraction.
Below is a video demonstrating the proper execution of seated cable row:
Back Exercise Build Muscle Exercise Strength Training Workout
November 11th, 2008 at 12:41 pm
I’ve had back trouble since childhood. I fell awkwardly when playing football (soccer) and it’s never been right since. I never knew if it was best to exercise or rest.
Then 10 years ago we moved house and I had a big garden to look after. Lots of bending, stretching and fresh air. My back has never been better, and though I get other aches and pains my back is great.