Cable row is an exercise using a cable machine. Don’t underestimate this workout because it does not contain weights. Understand that doing cable row exercise creates a constant level of tension throughout the movement. Those tensions are incomparable with the masses.
Cable Row, as one of the best cable exercises, demonstrates the edge of a cable machine, in which the movement it creates to our body is working at the same level of muscle resistance. It creates tension evenly to your muscles in your lats, delts and back. Also, it includes your biceps and forearms.
Are you thinking of adding cable row exercises to your regular workout routine? Then you can try the following cable row that we include in this article. As you read along, you can find some insights that will help you understand about cable row exercises – why do you need it and what are the variations that you can do.
Cable row is useful and the right choice for those who opt for not lifting. It is a simple exercise, yet you can see the results. The benefits that you can get from cable rowing exercise are giving your back muscles some formation. Your muscles in your forearms and upper arms play a significant role in this exercise.
The main goal of doing cable row exercise is to develop strength, not doing some aerobic rowing exercise. It enables your body muscles in your abs and legs while keeping your back straight. If you do this exercise correctly, you will prevent strain and injury. It is essential for your safety during squat and deadlift exercises.
But how can you do it? Well, we are giving you a free load of what to do on each variation of cable row. Here are your choices with some tips to perform appropriately.
Seated Cable Row
For beginners, the seated cable row is useful. It focuses on the muscles of your back, biceps and shoulders. Of course, you will need the cable machine and the attached cable to perform the seated cable row.
How to do it: Sit at a low pulley cable station attached with a V-handle. Then place the feet securely on the platform and grab the handle with both hands using an overhand grip. Sit back with arms fully extended, supporting the weight. After doing this position, keep your torso stationary and drive your elbows past to your sides. Pull the cable attachment towards the waist. Then hold this position and squeeze your shoulder blades together at the top of the row before returning to the starting position.
Reminder: Prevent yourself from leaning forward. Maintain your upright position.
Cable Row Standing
If you master the seated cable row, you might want to do this exercise while standing. Aside from your muscles back, biceps and shoulders, your abs muscles are also involved in doing cable row standing. You will still use the same equipment – the cable machine.
How to do it: First, stand in front of a cable machine with your feet shoulder-width apart, and your knees slightly bent. Then do cable rows wide grip. Grab a straight-bar attachment with a wide grip from the low setting. Next, pull the bar toward your torso while keeping your chest forward and back straight. Hold this position and return to the starting position.
Reminder: Prevent yourself from leaning forward. Instead, keep your back flat and core tight. Make sure your chest up and pinch your shoulder blades together to avoid letting your shoulders roll forward.
This variation of cable row focuses on strengthening your muscles at your back, biceps, shoulders and abs. Still, you will use the cable machine on this one.
How to do it: Do a low cable row. Sit at a low pulley cable station and grab the double-handled rope attached to the cable machine. Then place your feet on the platform and push back using your legs, not your back. Your arms should be fully extended to support the weight. Next, your upper body should stay stationary while pulling the cable attached to the waist. Keep your chest forwards and your shoulders down while squeezing your shoulder blades together. Return the weight by fully extending your arms back to the starting position.
Reminder: Prevent yourself from leaning forward. Make sure your torso is upright and back straight. If you are going to end each set, return the weight to the start position by bending at the knees, not the lower back.
Single Arm High
This variation of the cable row is beneficial for your upper back. Your upper back muscles are essential for good posture. The force to your core is vital to stabilize your body. Additional resistance can be done with tubing or a band.
How to do it: Seat on the bench and bracing your feet firmly. Then hold the handle at shoulder-width, your palms facing down. Next, pull the handle straight back toward your chest and keep your elbow out. Make sure you keep your chest up and your trunk stabilized. Slowly straighten your arm to the start position.
Reminder: Avoid dropping your elbow as you pull back. Maintain your shoulder and don’t let it shrugged. Make sure you do the cable row with your body straight and no tilting to one side.