What is the cable row?
The Cable Row is a horizontal seated pulling exercise that challenges and improves the upper body. The feet are braced in position and the athlete sits on a bench in order pull the weighted cable and complete the exercise. What is the Cable Row? Is the Cable Row Good?
Are cable upright rows good for shoulders?
However, the cable upright row is one of the few compound shoulder exercises that activate muscle groups across your shoulders and upper back and help build muscle mass and definition.
What muscles does the cable row work?
The primary muscles that are targeted are the lats and traps. The biceps are also worked hard by the pulling range of motion. The Cable Row has numerous benefits for athletes and individuals. During the movement it is essential that a straight spine and strong back position is maintained.
What is the best grip for the seated cable row?
The most commonly used one for the seated cable row is the V-grip attachment. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). However, if you’re trying to target the out lats and rear delts more, then you’re better off going with a curved bar and a wider grip. Want to engage the biceps?
What part of back do cable rows target?
latissimus dorsiThe main muscle targeted with the cable row is the latissimus dorsi. This muscle starts in the lower back and runs at an angle toward the upper back, where it ends under the shoulder blade. Any time you pull a bar, dumbbell, barbell or some other weight toward your body, you activate this muscle.
Where does cable row hit?
The most commonly used one for the seated cable row is the V-grip attachment. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). However, if you're trying to target the out lats and rear delts more, then you're better off going with a curved bar and a wider grip.
Are cable rows effective?
Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.
What do low cable rows target?
Low cable rows are a compound exercise that is actually done while sitting down. You're likely to come across low cable rows often in upper-body workouts, mainly because they are a great way to target the the middle back, as well as the biceps, lats, and shoulders.
Should you lean back on cable rows?
Should you lean back for seated cable rows? You should lean back just slightly in the neutral position for this move. Aim for about 10-20 degrees of backward lean for an optimal position. If you are leaning back too much, try using less weight to fix the problem.
Should you lean forward on cable row?
You're rowing for Olympic gold. Engaging your entire upper body by leaning forward or even driving with your legs during the cable row takes the tension off your lats. Instead, stabilize your body and tighten your core— then row the bar to you. Your goal is back growth, not to join the Olympic rowing team.
Which row is best for back?
Bent-Over Barbell Row The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
Do cable rows work lower back?
The seated cable row is a great back isolation exercise that can help build back thickness and strength. It also minimizes added stress and fatigue to the lower back and hamstrings.
Is barbell row better than cable row?
They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution to avoid injury.
How do you target lats on cable rows?
0:524:22Cable Rows- How to Isolate Your Lats - YouTubeYouTubeStart of suggested clipEnd of suggested clipIt's going to stop right about there if he keeps pulling further back so then pull further back you'MoreIt's going to stop right about there if he keeps pulling further back so then pull further back you'll see if elbows basically just start to travel out wide. So as soon as his elbows start to go away.
What grip is best for cable rows?
When used for cable rows, the V-grip handle primarily works the lats, rhomboids, and traps with some assistance from the biceps.
Do cable rows work traps?
Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.
What muscle is used in cable row?
The main muscle targeted with the cable row is the latissimus dorsi. This muscle starts in the lower back and runs at an angle toward the upper back, where it ends under the shoulder blade. Any time you pull a bar, dumbbell, barbell or some other weight toward your body, you activate this muscle. Well-defined lats give the back a "V" shape.
What muscle group is involved in cable rowing?
The erector spinae is a long strip of muscles that spans the length of the vertebral column and ends in the lower back. You activate this muscle group during back extension. This takes place when you bend at the waist and move your torso backward. During a cable row, you extend your back and hold it in this position throughout the exercise. This causes you to continually contract your erector spinae to maintain spinal stability.
Why do you need a cable row?
Including a cable row in your workout routine will be the surest way to achieve well-rounded and solid results with your back development.
What muscles are worked by cable row?
The main muscles worked by the seated cable row are the latissimus dorsi, but as it’s a compound exercise, there're several other muscle groups that come into play. These include the:
What muscles do cable rowers work?
The main muscles worked by the seated cable row are the latissimus dorsi, but as it’s a compound exercise, there're several other muscle groups that come into play. These include the: 1 Rhomboids 2 Middle trapezius 3 Posterior deltoids 4 Biceps 5 Forearms and grip 6 Teres minor 7 Erector spinae
What grip do you use for cable row?
The most commonly used one for the seated cable row is the V-grip attachment. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). However, if you’re trying to target the out lats and rear delts more, then you’re better off going with a curved bar and a wider grip.
How to spice up seated cable row?
One of the simplest ways to spice up the seated cable row is to do them one-handed. The biggest benefit of doing unilateral exercises is that they work both sides of your body equally.
Is cable rowing seated or standing?
While it’s up to you how you incorporate this exercise into your routine, the cable row is primarily a back movement, so it’d be more helpful to do it seated and allow the back to generate more of the force.
Is standing cable row good?
While somewhat less popular, the standing cable row is possible as well. The difference lies in how many stabilizing muscles are going to have to be engaged. By standing, your body has to balance itself against the tension of the cable while also standing—which means more muscle activation in the legs and abdominals.
Use the seated cable row to increase your back training volume without crushing your lower back and hamstrings
Use the seated cable row to increase your back training volume without crushing your lower back and hamstrings.
How to Do the Seated Cable Row
The seated cable row is a machine or cable-based exercise that is similar to most rows, in that it targets the back muscles. Yet, you don’t have to support your lower back since you won’t be in a bent-over position. This makes it a great exercise to attack the back using high volume without adding extra fatigue to the lower back.
Benefits of the Seated Cable Row
The seated cable row is a great back isolation exercise that can help build back thickness and strength. It also minimizes added stress and fatigue to the lower back and hamstrings. Sometimes it is helpful to not perform heavy compound movements like barbell bent-over rows, especially when your lower back, hips, and hamstrings are fatigued.
Muscles Worked by the Seated Cable Row
If you perform seated rows correctly, the majority of the tension should go to your back. While you may feel your arms, grip, and even other areas, the primary muscle group used is the lats. The sole focus is to isolate them more than any other muscle.
Who Should Do the Seated Cable Row
Seated cable rows are a great exercise for all lifters, regardless of sport or training level .
Seated Cable Row Sets and Reps
If you are looking to build a more muscular back and improve back strength, the seated cable row can be a great addition to your workout routine. While this exercise is often not a main lift or a lift trained for maximal strength, you can still use heavy, moderate, and even lighter loads to stimulate muscle growth.
Seated Cable Row Variations
The seated cable row can be done with a variety of handles to mix up the grip and slightly emphasize different areas of the back. Below are just a few seated cable row variations you can do by quickly swapping out the attachment handles.
How to do a cable row?
Use one arm at a time. Sit on a seated cable row machine with one foot on the floor and one foot on the plate. With one arm, pull the cable along the side of your body. Extend the pause. At the end of the pulling phase, pause for 3 to 5 seconds to challenge your muscles. Extend the return.
What is seated row?
If you’re looking to build your upper body strength, look no further than the seated row. It’s a type of strength training exercise that works back and upper arms.
How to get rid of back pain from seated rows?
straightening your back. tucking your elbows in. moving slowly. Begin with a low weight. Using a weight that’s too heavy can seriously hurt your back or shoulders. Talk to your doctor or physical therapist before attempting seated rows if you have a current or past back, shoulder, or arm injury.
Which muscles are the primary movers in the seated row?
rhomboids (between shoulder blades) trapezius (neck, shoulders, and upper back) biceps brachii (front of upper arm) During the seated row, the primary movers are the lats and rhomboids. The trapezius and biceps help the movement by assisting the lats and rhomboids.
What grip do you use for seated row?
The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. These muscles include the:
How to get rid of seated rows?
If your seated rows are too easy, try these modifications for a challenging workout: Move the chest pad. When using a seated row machine, shift the chest pad away from your body. Your trunk will have to work harder to stay still. Use one arm at a time.
How to prevent rounding and arching?
Rounded back. Always maintain a neutral back. To prevent rounding or arching, engage your abdominals and focus on keeping your spine straight.
