Seated Cable Row is among the best exercises that expand the width, or we can say the thickness of your back.
The seated cable row (or we can say seated pulley row) is a crucial muscle builder and strength developer for your back. However, proper technique is essential if you are to achieve optimum results safely.
Keep in mind that this is an ambiguously complex exercise, with stiff penalties for poor execution.
Most of the neophyte or beginner exercisers often assume it’s safe – it does use a machine, after all – so they malfunction to observe the postural precautions they’d employ if they were working with free weights.
The seated cable row is a good exercise for developing the thickness of your middle back area.
People who face some lower back issues while doing some exercises like dumbbell rows and barbell bent-over rows for them; this is the master exercise without compromising any lower back pain issues.
How To Perform Seated Cable Row
To add mass to the centre part of your back without facing any injury or any other problem follow the given eight easy steps
1. For this exercise, you will need to pull to a low pulley row machine with a V bar. The V bar will enable you to have a neutral grip where the palms of your hands are facing each other.
2. Firstly, you need to sit down on the machine comfortably and then place your feet in the front the Platform or crossbar provided, making sure that your knees are slightly bent and not locked by this, you can attain the beginning position.
3. Now lean over as you keep the natural alignment of your back and grab the V bar handles.
4. Pull back with stretching your arms until your torso is at an angle 90-degree from your legs, your back should be slightly curved in, and your chest should be sticking out this will be the starting position of the exercise.
5. Keeping your torso in a stable position, pull the handles back towards your torso while keeping the arms close until you touch the abdominals.
6. Breathe out while performing that movement at that point; you should be squeezing your back muscles hard.
7. Now you need to hold the contraction for a couple of seconds and then slowly go back to the starting position while breathing in.
8. Repeat for the recommended amount of repetitions.
- The main advantage of this exercise is to strengthen the flexibility of your back muscles.
- To make this exercise more comfortable, you can start with the lighter weight of the cable attachment.
- When you extend your arms, don’t let your shoulder to hunch over.
- People with back, neck, or any shoulder pain should be careful while performing this exercise.
- Do not try to give more pressure if you have any problems related to the body.
- Always correctly perform this exercise; otherwise, you will become habitual doing this in the wrong manner.
Why should this exercise be in your workout?
Seated cable row is the exercise that should be in your workout to give you a better and broad back like other gym enthusiasts. A broad back also provides a natural, more significant appearance; back size has a strong genetic component and depends on building a solid workout with proper movements.
In comparison with other exercises, this exercise is quite safer and effective, as well as a tool in your workout arsenal. Seated cable row is the best exercise for building both width and depth to your back; it is the perfect exercise for providing the wings at your back so that you can fly.
Muscles Engaged during this exercise.
While performing seated cable row exercise, the muscles engaged in our body categorized into three respective categories are:
- Primary muscles include latissimus dorsi, brachialis, biceps, teres major, and minor.
- Secondary muscles include rhomboids, triceps (long head), trapezius (middle and lower), deltoid (rear), lower back muscles.
- Antagonists include deltoid (front), pectoralis major, triceps.
Avoid these common mistakes.
1. Setup and your Posture
Many people in gyms use V-shaped bars, and they use lower back while lifting the weight, which is the biggest mistake. When you are at a correct, position legs should be in use to lift the weight instead of using your lower back.
Shoulder blades retraction is a must while performing the exercise. While retracting your chest should be up, the main aim of this retraction and chest up is to engage your lats. Without retraction, your lats will not get engaged while lifting the weights.
2. Moving torso
It would be best if you used arms for the motion rather than moving your torso. Keep your torso still throughout the exercise.
3. Too Fast on return
Return the weight usually to the starting position. Don’t crash the masses, and don’t even pause or bounce at the bottom of the lift.
Are you Up for the Challenge?
You can change the hand attachments and your grips to target areas of your back and how much you are using your biceps.
You can also perform a single-arm cable row. Keep your free hand at your either side while the other hand pulls the handle toward your navel. Single-arm cable row can be more efficient if the one side of your is much stronger than the other one.
The single-arm cable row exercise also is more of a core challenge because, in this, the muscles work harder to keep your chest from rotating.
Further, if you want to take this exercise to a new level, then try the pure strength move commonly used by many athletes and bodybuilders. Seated pulley row is an excellent exercise for the middle back,
And it was popularized by Vince Gironda, although he did not invent it. Seated pulley row is the perfect exercise for sculpting the entire back, especially the upper-middle back.
Safety and Precautions for the exercise
You should be cautious if you have any existing or past shoulder or lower back injury. You may consult the doctor or physiotherapist to see if advised in the past or the present. If you feel any sharp pain or anything, then stop doing this exercise.
Need a Modification?
It would help if you started exercising with light weights when you first begin this exercise. Once your body adapts it, you will be able to add more and more weight progressively.
Variations Of Seated Cable Row
There are many other arrays of exercises that you can perform if you have any back problem-
- Bent-Over Barbell Rows
- Single-Arm Dumbbell Rows
- Inverted Rows
- TRX Rows
- Chest-Supported Rows
- Meadows Row
- Upright Rows