A variation to the bent over row, the cable row is usually performed seated with the feet pressed against a metal plate, thus being in a much more stable position compared to the bent over free weight alternatives. The cable row will stimulate the lats, trapezius, rhomboids, rear deltoid head, biceps brachii and the forearms.
Usually performed with a straight back throughout the execution, some people opt to lean forward and backwards during the positive and negative phrases of the cable row, recruiting the hamstrings and lower back.
This exercise can be performed with a whole variety of cable attachments to alter the grip width and position, each stressing the back muscles in a slightly different way.
Performing cable rows
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Set correct resistance on weight stack. Attach suitable attachment.
- Grasp handle with suitable grip.
- Sit on platform, keeping torso erect, back straight, and knees bent.
- Whilst keeping good body posture, pull attachment to abdomen.
- After peak contraction, control the attachment back to the starting position, allowing for a slight stretch of the back before returning to the concentric phrase.
- Repeat movement for desired amount of repetitions.
Cable rows courtesy of Fitness Uncovered - Bodybuilding & Fitness
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