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Seated Cable Row
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.
- Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
- Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
- Pull back a little way until your torso is nearly upright and your arms are fully extended.
- Pull the bar towards you until it touches your lower rib / upper
abdomen region. You should be pulling your elbows and shoulders directly
backwards as far as possible.
- Hold for a count of two; then slowly return to the starting position, maintaining a nearupright position.
- To achieve maximum back development, keep your torso nearly
upright during the entire movement - it should not move forwards or
backwards more than 10°.
- Maintain a normal curve in your back - do not arch your back excessively.
- Keep your legs slightly bent and still throughout the movement.
- Inhale at the start of the movement; then hold your breath during
the pulling phase - this helps stabilise your torso. Exhale only towards
the end of the movement once your arms are extended.
Cable rows may be performed using a short straight bar instead of a
triangle bar, with a palms-down grip. This emphasises the posterior
deltoids, rhomboids and mid-part of the trapezius.
Exercises for your Back Workouts.
Seated Cable Row.
Bent-over Barbell Row.
Back Extention on the Floor.
Back Extention with Swiss Ball.