But when it comes to the type of cable attachment, it’s up to you. Where a set of cables, a cable line row, an optional exercise, a gymnast, a lot of muscle work. You’ll need a sturdy, raised platform (such as a bench) and a dumbbell to perform this exercise. Losing Sleep During COVID-19? When it comes to programming, this is a great exercise to include on either a back day or a pull day if you’re doing a push/pull/leg split. However, there are many exercise options that are just as effective and work similar muscles. As an added bonus, this exercise works muscles in your upper arms and legs as stabilizers. Your back should remain straight throughout. Brace your core. All rights reserved. Hold the D-handles using a neutral grip and pull them towards your torso while squeezing your back muscles, as well as keeping your back straight and chest forward. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). Engage your back and shoulders, lifting the dumbbell up to your chest. Having the necessary control to maintain form and muscle activation throughout a lift with constant tension is a great way to give that extra little bit of oomph to your workouts. As you get stronger, you can use a heavier band. Your arms should be extending all the way out, and then your elbows and shoulder blades should be coming all the way back. These include: During the seated row, the primary movers are the lats and rhomboids. If they’re moving freely around during the movement, the chances of straining your shoulder sharply increase. Don’t want to stop and risk catching an L? Keep in mind that your body needs to be braced; this will help to prevent your head from coming forward to meet the ropes. These do a great job of targeting both the core and the back—especially the lower back (something that the seated cable row misses for the most part). Muscles Hit Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors. Free weights and explosive movements have their place, but the cable machine offers something else. 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. This variation works the lats and rhomboids, just like seated rows on a machine. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Your elbows should also remain tucked in. The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass. Check the execution technique and blast your back muscles. Inhale and slowly extend your arms, counting to three. When it comes to keeping proper form, it will help a lot if you keep your core engaged. Healthline Media does not provide medical advice, diagnosis, or treatment. Retract your shoulders backward and keep them like this throughout the duration of the exercise. Inhale and slowly extend your arms, counting to 3. The difference lies in how many stabilizing muscles are going to have to be engaged. This means the lower back is going to be involved to a greater extent than the chest-supported row. Sitting up tall with a straight spine, brace your abdominals and glutes; holding the bar in your hands. 3. Try to keep your elbows close to your body. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? If you’re leaning on momentum to get you through each rep, then chances are your form is suffering in other areas as well, and the weight you’ve chosen is most likely too heavy. The constant resistance that the machine provides means that you’re working under a load both on the way forward and on the way back as well. 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