The
Cable
Row is a good exercise
for developing the thickness
of your middle back area.
It is done on a low cable
machine with a flat bench
attached and foot plates to
set your feet on. Do not mistake
using momentum with proper
form in this exercise, as
is the temptation. This will
reduce the workload on the
target muscles and can lead
to injury.
How
to Do Seated Cable Rows:
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- Sit
facing the weight
stack with a grip
on what will probably
be a V-bar, though
you can use a straight
bar or handles for
this movement as well.
- Keep
your knees bent throughout
the movement.
- With
the upper body vertical
and lower back straight
and tight, allow the
shoulders to stretch
forward.
- Do
not lean over at the
waist as this puts
unnecessary stress
on the lower back.
- Begin
the motion by first
drawing the shoulders
back without bending
the arms.
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- Row
the weight back towards
your abdomen.
- As
you continue the motion,
concentrate on pulling
from your elbows.
- As
you pull back, arch
your lower back and
puff your chest out.
- Pull
into your lower abdomen.
- Lower
the weight slowly,
allowing the shoulders
to stretch forward
but without losing
tension in the back.
- Do
not lean forward to
get a better stretch.
Stretch forward, keeping
the upper body relatively
vertical.
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Tricks
for Performing Seated Cable
Rows:
1.
Wrap around a ball
As
you pull back, lean back slightly.
Imagine you are leaning over
a ball that you are wrapping
your back around. This arching
and leaning will help to activate
the lat muscles.
2.
Squeeze the shoulder blades
Hold
the contraction at the top
of the movement where the
handle is near your abdomen
and try to squeeze your shoulder
blades together behind your
back.
Common
Errors in the Seated Cable
Row Exercise:
1.
Pulling with the lower back
This
error stems from leaning forward
at the waist at the start
of the rep. In order to get
into proper position for the
exercise from that bent-forward
position, you must lean back,
tempting you to use that momentum
to keep the movement going.
Do not do this as it can strain
the lower back.
2.
Leaning forward to get more
stretch
While
this does stretch the lower
back, it does so in a very
harmful position to the lower
back. It doesn't, however,
increase the stretch on the
target back muscles. The stretch
should occur at scapulae (shoulder
blades) by letting your arms
stretch forward.
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3.
Rowing with a straight
or hunched back
Contrary
to popular belief, it
is not necessarily harmful
to arch your back.
- It
can be harmful to
excessively arch your
back but the arch,
besides being one
of the strongest architectural
structures, is your
back's normal proper
position.
- The
arch is also essential
for activating the
lats as they cannot
be activated without
an arch in your back.
- Rowing
with a straight back
forces you to rely
on your biceps and
upper back more, at
the expense of the
lats, and can also
lead to back strain.
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Variations
of the Seated Cable Row Exercise:
1.
One Arm Seated Cable Rows
This
variation is done using a
single handle attachment or
holding only one of the grips
of the V-bar. Allow the upper
body to rotate when stretching
to get a longer stretch.
- The
first part of the movement
is bringing your shoulder
back followed by bringing
the hand back.
- Hand
position can be varied from
neutral to overhand to underhand.
- Try
to bring your elbow back
around behind your body
at the top of the movement
to get a peak contraction.
The
easiest way to do alternating
one arm rows is to attach
two handles onto one clip
then clip it onto the cable.
- Keep
both hands on the handles
at all times. As you pull
back with one, keep the
other one forward to keep
the tension off that side.
Repeat on the other side.
- You
may also wish to do a both-arm
rep in between each rep
of one arm (e.g. left -
both - right - both - left
- both, etc.).
- A
good technique to use with
this is to go for very strict
form on the both-arm reps
and go for power on the
one-arm reps.
- If
the two-arm weight is a
little light for you, squeeze
your back at the top for
a 5 count.
- It
is also possible to do one
arm cable rows from a standing
position. Stand in a lunge
position for better stability.
To
hit your lower lats hard with
the one arm version, try these
tips.
- Use
an underhand grip, push
your pinky against the bottom
of the handle.
- Try
to lead with your pinky
when you pull back.
- Keep
squeezing into the midline
of your body as your row.
- Expand
your ribcage with a deep
breath and hold it.
- Pull
down and in behind you,
crunching your torso over
to that side somewhat.
