Both will do long term damage to your low back. If you’re looking to one-up the single-arm seated cable row, the single-arm dumbbell row can be a great way to do so. Cable rows can hit a variety of different muscles depending on the specific variant performed. 2. The seated cable row is one of the best movements you can do if you're aiming towards developing a stronger back. Variation with Single Arm. It of course works the latissimus dorsi as well, but incorporates other muscles to a larger degree than the narrow grip … And while we’d never advocate for putting weight training on the back burner, the cable machine does give us something the dumbbells and barbells cannot. Main muscle groups worked. Bent Over Dumbbell Row; Landmine T-Bar Row If your seated rows are too easy, try these modifications for a challenging workout: To avoid injury, always do seated rows with correct form and movement. The seated row, like all exercises, requires proper form and movement to be effective and safe. BENEFITS OF THE SEATED CABLE ROW Strengthens the upper back muscles including the rhomboids, the mid trapezius, the posterior shoulders and the latissimus dorsi Helps re-establish proper shoulder position that happens from having an anterior dominant focus … With a beefy back, your V-taper will be more prominent, and that will in turn make your waist look smaller and your chest bigger. This includes: Begin with a low weight. The shoulders and the biceps worked as secondary muscles. Try these five exercises to get…. Tired of carrying your teammates on your back? Refer to the illustration and instructions above for how to perform this exercise correctly. That thing is constant tension. Cable Row With Pre-Set ISO-Hold First, they will hit your traps and lats… Your knees should be slightly bent and you should be able to grab the handle with outstretched arms. It prevents your torso from swinging, your back from being rounded, and helps you have more control over the weight. © 2005-2020 Healthline Media a Red Ventures Company. Sit upright on the bench and plant your feet on the floor or foot pads, knees bent. These are less stressful and can be done more frequently to improve overall muscular development. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). But if you want a powerful and confident looking upper body, know that the back is absolutely essential in pulling that off. It primarily works the lats and the rhomboids. One of the signs of a weight that’s too heavy is leaning back excessively at the top of the movement. But there are also some natural remedies you can explore. So, it stands that the more tension you put your body under, the fewer gains you’ll be leaving on the table. Keeping your shoulders back and down will effectively engage your upper back. The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. Pause for a count of one or two seconds, and then slowly reverse the movement back to the starting position. And if you’re looking to improve your other, heavier lifts, then the seated cable row is a terrific supplementary movement to the deadlift and squat. Including a cable row in your workout routine will be the surest way to achieve well-rounded and solid results with your back development. Make sure not to curl the lower back, however. As you get stronger, you can use a heavier band. Pause for one second. People of all ages are being exposed to or engaging with pornographic material, so let’s treat it like we would any other “need to know” subject or…. It’s easy to do this movement incorrectly, so make sure you’re not utilizing momentum or leaning back at the bottom of the exercise. Use lesser weights than the seated cable row to master the proper technique. 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 most commonly used one for the seated cable row is the V-grip attachment. In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). Before getting started, adjust the seat and chest pad. It’s a type of strength training exercise that works back and upper arms. Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. But when it comes to the type of cable attachment, it’s up to you. A properly preformed wide grip row will focus more on the upper back and include more of the trapezoid, rhomboid and rear deltoid muscles. When doing regular weightlifting, there are always the hard parts and the easier parts during the movement itself. Your joints literally lockout and the muscles that are meant to be challenged are taking it easy. Exercise Variations High Pulley Seated Row Works the lats from an extremely innovative angle! Use the EZ-bar with an underhand grip. All rights reserved. . The ANATOMY of Wide Grip and Close-Grip Seated Cable Row A seated row is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and … But why not just do heavier free weights to train the back then?