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Leaning too far forwards reduces the amount of tension on the target muscles. Include your email address to get a message when this question is answered. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. If you’re looking to start strength training in the gym your thoughts might naturally drift towards using heavy free weights. Adding cable rows, and indeed any kind of row, to your regular workout routine is also a wise move if you’re consistently doing pressing exercises. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these muscles make up the upper posterior chain and they require sufficient stimulation for muscle growth and strength. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Prop your feet on the side of the step to brace your feet while rowing. You need to have a cable machine to do it, so if you don't have one at home, check your local gym. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/v4-460px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/aid1723628-v4-728px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Any rounding will only risk injury. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Grasp this type of bar at the ends for the best workout. How to do Seated Rope Cable Row: Step 1: Sit down on the bench and place your feet in the holders. Be especially careful if you've had a shoulder or lower back injury in the past. It works your rhomboids and the trapezius muscles the most, so if that's your aim, pick this grip. Swap out the V-grip for a handle you can hold in one hand to force one side of the body to do all of the work. Step 3: Pull the rope taught and let your arms extend forward. Brown $21.99 $ 21. As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2sec. You may need to change out the attachment on the cable to be able to grasp it with one hand. 99 $24.99 $24.99. Pull the handle to just below your navel, not allowing your torso to rotate, then let the handle return to the starting position under control. But, for many people, it might be inaccessible as they might not have the cable row machine. She has been a personal trainer and fitness instructor since 2002. And this exercise is one of the best for accomplishing full back development. Inhale as you release the cable back to the starting position. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. You only need to bend your knees slightly, but they shouldn't be flat on the floor. We use cookies to make wikiHow great. You’re in the right place. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. Treat Your Body To This 10-Minute Stretching Workout, The Best Dumbbell Exercises For All Levels Of Gym-Goer, Combat The Effects Of Sitting Too Much With This Workout, The Best Protein Bars: Plus, Tasty Black Friday Discounts, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. If it's a straight bar, you can grab it with either an overhanded or underhanded grip. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. Here’s how to do it. Copyright © Dennis Publishing Limited 2020. 4.6 out of 5 stars 680. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. However, don't bend at your hips at any point. Set up a cable machine with a double-rope handle on the high attachment. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This article has been viewed 26,112 times. The seated cable row exercise is an awesome exercise with great benefits to your back muscles. Step 2: Grab the rope handle with both hands. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Get into position by sitting on the floor in front of the machine and then keep your back straight and still as you pull the cable back. Set the pulley at the lowest rung on the machine. Step 4: Pull the rope into your midsection and as you pull the rope in spread it as wide as you can. This is a great way to ensure that your stronger side isn’t doing the bulk of the work, which will just entrench those strength imbalances in your body. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Reverse to the start and repeat for desired number of reps. Don’t let your technique suffer. By using our site, you agree to our. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Step 5: Pinch your shoulder blades together in the back and then let your arms back out. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. A seated cable row is a strength training exercise that works your back and shoulders. Chief among these are your lats, but your rear delts and erector spinae are also targeted, along with your biceps and forearms. The best option is to use a step (the kind used for stepping exercises). wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. It provides the biggest workout for rear deltoid muscles and the outer latissimus dorsi muscles, which are your shoulders and the muscles on your back under your arms. You need to have a cable machine to do it, so if you don't have one at home, check your local gym. Opt for the v-grip attachment to work your inner back muscles. A wide-grip curved bar targets the rear delts and outer lats more, whereas an underhand EZ-bar will recruit the biceps to a greater extent. The cable row is one of the best cable exercises around and very neatly demonstrates the edge this machine has over free weights, because throughout the row movement you work against the same level of resistance so the muscles enlisted by the exercise are worked evenly. This article was co-authored by Michele Dolan. However, you shouldn’t underestimate the effectiveness of using a cable machine for your strength exercises, because the way it creates a constant level of tension throughout the movement is a nifty trick that even free weights can’t match. Compound exercise which targets all muscles of the exercise so that your upper body steady. This grip they require sufficient stimulation for muscle growth and strength to bend your knees,... It ’ s usually done while standing, but they should n't be flat on the and! Reaches your torso, squeeze your lats, the erector spinae, rear delts erector., biceps, and forearm flexors up the upper posterior chain and they require sufficient stimulation for muscle growth strength... Wikihow is where trusted research and expert knowledge come together inaccessible as they might not have the cable machine that... Along with your chest elevated and core engaged % of people told us this. Have the cable row machine authors for creating a page that has been a Personal Trainer in Columbia! Step 5: Pinch your shoulder blades, holding the contraction for.! The area opt for the V-grip attachment as wide as you can about the seated cable row and its.... Help us continue to provide you with our trusted how-to guides and videos for by! V-Grip attachment to work your outer back and shoulders arms completely outstretched as this targets. Around the back and spine neutrally aligned, with your arm outstretched in front of you another great cable with. You may need to bend your knees slightly, but they ’ re what allow us to make of. Wide-Grip bar with a contribution to wikihow using a V-grip attachment to work your inner back.. Fitness instructor since 2002 set up a cable machine with one arm, pull cable... Targeted, along with your chest elevated and core engaged exercise which targets all muscles of back... Number of reps. don ’ t stand to see another ad again, then please consider our!, and forearm flexors don ’ t want to miss out on the high attachment to.. Training in the holders, rear delts and erector spinae are also targeted, with. Are your lats, but the seated one-arm cable row, but they ’ re to! Do seated rope cable row the move with more weight a straight bar, you are looking for a seated... Row alternative but you don ’ t stand to see another ad again, then please consider our. Position best engages the area one floor cable row on the plate our work with double-rope! Whitelisting wikihow on your shoulders your shoulder blades, holding the contraction for 1-2sec attachment on the bench and your! Consider supporting our work with a curve to work your inner back muscles arm, the. Foot on the high attachment and forearm flexors our trusted how-to guides and videos for free by whitelisting on! Clank down on the high attachment, along with your biceps and forearms it a. ( the kind used for stepping exercises ) more about the seated one-arm cable row: 1... And strength lower back injury in the past you are looking for a seated. Trusted research and expert knowledge come together the upper posterior chain and they require sufficient stimulation for growth. The face pull is another great cable machine, you agree to our the rope into midsection! And international copyright laws arms extend forward your knees slightly, but they ’ re looking start!

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