The seated cable row is a mid back exercise that once learned correctly can be adapted efficiently into most types of training programs. Great for the posture muscles and suited for those who aim to feel lean and tall, this exercise is a back to the basics must do. No pun intended!
For the novice exerciser it serves as an added challenge to the full body supported machines typically used in most gyms.
For the intermediate exerciser, it serves as a challenge in intensity as weight is increased, fully mobilizing body stabilizer muscles not typically used with many machine weights.
And for the advanced exerciser, the cable row can be used to build thicker and stronger latissimus dorsi muscles when various training techniques are utilized smartly.
Regardless of your experience level, proper form is essential. Once learned however, it’s almost like riding a bike.
Learn it well once and you’ll never forget it!
Here’s a few essential techniques to keep in mind and to get you looking like a pro. Of most importance is that you keep a flat upper back, hinge forward from the waist with a high chest and face forward/chin up position like my good friend and client Cynthia is illustrating in the picture.
Preparation
Sit slightly forward on bench or floor and grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.
Execution
Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward.
Repeat with confidence and a little attitude as you get feeling grooved with this dynamic exercise!
Comments
Begin with light weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion through lower back will vary from person to person. The illustration as demonstrated by my client above, is highly flexible in the lower and upper back regions so her forward flexion is advanced. Notice however that she keeps intact a high chest and flat upper back as shoulders are drawn down and back. A+ for her. And what about you? Got Posture?
Our Wealth is in Our Health,
Kim