Cable Low Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Low Seated Row is an effective exercise designed to target the upper back, with secondary emphasis on the lats, traps, biceps, and forearms. Performed using a cable machine, this exercise involves pulling a cable attachment towards your torso while seated, engaging multiple muscles of the upper body. It is a compound movement that works both the shoulder and elbow joints, helping to improve posture, strength, and muscle definition in the upper back. The exercise also contributes to the development of grip strength, making it a comprehensive addition to any back-focused workout routine.
How to Perform
Set the weight on the cable machine to your preferred resistance and secure a V-bar handle to the cable attachment.
Sit down on the bench with your feet resting flat on the foot platform and your knees bent at a slight angle for support.
Reach forward and grasp the V-bar handle with an overhand grip, keeping your arms fully extended in front of you.
Maintain a neutral, straight back as you pull the handle towards your torso, focusing on bringing your elbows back and squeezing your shoulder blades together at the peak of the movement.
Hold the contracted position for a brief moment, ensuring maximum muscle engagement, then slowly return the handle to the starting point with control.
Repeat the movement for the recommended number of repetitions, ensuring proper form throughout to maximize effectiveness and avoid injury.
Tips
Set the appropriate weight on the cable machine before starting the exercise.
Sit on the bench with your feet flat on the foot platform and knees slightly bent.
Grab the V-bar handle with an overhand grip, keeping your arms extended forward.
Keep your back straight and chest up throughout the movement to prevent rounding.
Pull the handle toward your torso, focusing on squeezing your shoulder blades together.
Engage your upper back, lats, traps, and biceps as you perform the row.
Pause for a moment at the peak contraction before slowly releasing the handle back.
Control the movement both when pulling the handle and during the return phase.
Avoid using momentum; focus on a smooth, controlled motion to fully activate muscles.
Perform the exercise for the desired number of repetitions while maintaining proper form.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the handle to pull it towards you. This wastes energy and reduces the effectiveness of the exercise.
Don’t Round Your Back: Keep your back straight and chest up throughout the movement. Rounding your back can strain your spine and lead to injury.
Don’t Overextend the Arms: When extending your arms at the beginning of the movement, don’t let your shoulders roll forward. Keep your shoulders back to maintain tension in your upper back muscles.
Don’t Pull Too Quickly: Avoid fast, uncontrolled movements. Pull the handle towards your torso with a smooth, deliberate motion to properly engage your upper back and other target muscles.
Don’t Let the Elbows Flare Out: Keep your elbows close to your body as you pull the handle towards you. Flaring your elbows can shift the focus away from your upper back and reduce the effectiveness of the exercise.
Avoid Locking Your Knees: While keeping your feet flat on the platform, make sure your knees are slightly bent throughout the movement. Locked knees can strain your lower body and reduce stability.
Don’t Lean Back: Maintain a slight lean forward from your hips but avoid leaning too far back during the row. This helps prevent using your lower back muscles instead of the target upper back muscles.
Don’t Rush the Return Phase: Avoid releasing the handle quickly after pulling. Slowly return the handle to the starting position to maintain tension in the muscles and focus on controlled movement.
Don’t Use Too Much Weight: Start with a manageable weight to ensure you can maintain good form throughout the exercise. Using too much weight can force you to sacrifice form, increasing the risk of injury.
Don’t Forget to Breathe: Breathe steadily throughout the exercise. Inhale as you extend your arms and exhale as you pull the handle toward you, ensuring a consistent rhythm and oxygen supply for your muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
