How to Do a Seated Cable Row
Building a big back takes time and effort. A big strong back is not only pleasing to the eyes, but also helps to prevent other injuries from occurring. Using a variation of exercises you can achieve the look and strength you are after. Seated cable rows can help you to strengthen your back and give you added power on any pulling exercise. Add them to your next back workout and see how it can improve your overall strength.
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Instructions
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How to Do a Seated Cable Row
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Find the seated cable row machine in your gym. This will look like a weight stack with a seat attached several feet away with foot pads to rest your feet on. You will want to use an attachment that is shaped like a v. A close grip attachment will be the easiest to use and will give you the desired results you are after for your back.
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Grasp the bar with both hands and sit down on the seat. Also place your feet on the foot pads. You can have a slight bend in your knees or you can have your legs as straight as possible. Be sure to adjust the weight on the stack to a weight that you can handle for at least 8 repetitions.
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3
Sit straight up on the chair. You will want your body to be as straight as possible so that the majority of the work is being done by your back and your arms. With your arms extended and your upper body sitting straight up on the chair you can begin the exercise. This position will be your starting position.
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Pull back slowly on the cable while you are holding the attachment. Depending on the whether or not you can adjust the height of the attachment it will be ideal for you to pull the handle close to your upper abs or your midsection. When you pull on the cable you do not want to lean backwards. Pull with your arms close to your sides. Pull your arms straight back and feel your shoulder blades squeeze together. If you picture trying to squeeze a book with your shoulder blades you will have a pretty good idea of what form your back should be making. Once you are at this point contract your back muscles and hold it for a split second.
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Slowly return to your starting position and repeat for at least 8 repetitions. Perform this exercise slow and controlled with no jerky motions. Leaning too far forward and back when you perform this exercise will bring other muscles into play which will not allow you to get the maximum effectiveness or benefit of the exercise.
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Tips & Warnings
Warm up your back with a light weight to start off with to avoid injury.
