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You know that the back possesses some of the body's most powerful muscles: lats, traps, and rhomboid. These muscles are needed for power lifting, weight lifting and functional strength. Today I'm going to introduce you to the seated cable row (sometimes referred to as the horizontal cable row), one of the most important machine exercises for the back that you'll ever learn about. Here are just a few of the benefits of the horizontal cable row:
- strengthens the latissimus dorsi muscle
- strengthens the rhomboid muscle group
- strengthens the trapezius muscle
- helps develop the classic V shape
- simulates rowing action often used in row boating
How To Do The Seated Cable Row With Machines
You'll need access to a seated cable row machine for this exercise. You're going to start off with a warm up set, this will increase circulation to your muscles and give you a feel for the exercise. Set the weight to 30 pounds. Most machines have adjustable grips, select the type which is best for you. Sit down on the bench and place your feet on the platform. Your knees should be slightly bent. Take the grip in both hands. Tighten your ab muscles and pull the grip toward your chest. Do NOT lean backward as you pull the grips toward you, that defeats the purpose of the exercise. If you're leaning backward, it means that the weight is too heavy for you, and you'll need to reduce the amount accordingly. Once you've pulled the grips toward your chest, hold that position for one second. At this point you should squeeze your shoulder blades together, this completes the forward action of the exercise. Next you must retract your muscles i.e. extend your arms again (this means that you'll lean forward slightly which is okay). You've just completed one repetition. Perform nine more at this weight amount to finish your warm up set.
After this, you must add more weight, but not so much that you'll arch your back or be forced to lean backward on the bench. The seated cable row is good for strength training and toning. If your goal is strength training, perform six to eight reps per set; ten or more repetitions would put you in muscle toning territory. After you've finished. five sets of the horizontal cable row you can do other back training exercises (e.g. dumbbell rows, barbell rows, pull ups). Each week add more weight while keeping the number of reps and sets consistent.
The seated cable row will help you to develop the classic V taper and give you a huge back. The exercise has carryover benefits to benching and dead lifting, too, thus making it great for back day.
Do you want to develop a stronger, sexier body? You're on this site, so the answer to that question is yes. Visualizing and believing are just as important as doing it. R.E.M. had a cool song about setting goals and taking it all the way. When you KNOW that you're the star that stands out, you'll do what it takes to reach your goals. Get out there and do it. Now.
"Great Chest and Whole Body Workouts: How To Do Seated Cable Row With Machines" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.
