By using our site, you agree to our. This grip is the most common one, so you may find it's already attached if you're using a cable machine at the gym. % of people told us that this article helped them. It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Return the weight under tension to the starting position. Pull Up 3 8 - 12 B2. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/v4-460px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/aid1723628-v4-728px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\u00a9 2021 wikiHow, Inc. All rights reserved. Using an underhanded grip will make it easier on your shoulders. Grasp this type of bar at the ends for the best workout. XMark Heavy Duty LAT Pulldown and Low Row Cable Machine with High and Low Pulley Stations an… wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The seated cable row is performed on a weighted horizontal cable machine with a bench and foot plates. By incorporating a moving seat to your existing low cable you get the added benefit of strengthening and conditioning … You don't want to start with something too heavy because you could injure yourself. Seated cable row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. LEANING BACK AS YOU PULL. Drag Curl 3 8 - 12 Zac Efron Inspired … Chin Up 3 8 - 12 D2. If the weight is so heavy that you are not able to go through the full range of motion with good form, it is too heavy. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Before you buy a rowing machine for your home, you may … The Bodycraft Power Rowwas designed to take your Seated Cable Row to the next level! Last Updated: August 26, 2020 This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Seated Cable Row Instructions Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine. A2. Upper body machines include the Seated Arm Curl, Iso-Lateral Lat Pulldown, and Iso-Lateral Shoulder Press. A single-arm cable row can also be performed. You need to have a cable machine to do it, so if you don't have one at home, check your local gym. When you feel comfortable on the seated row machine, you can challenge yourself in a few different ways. The seated cable row is performed on a weighted horizontal cable machine with a bench and foot plates. This can be useful if you have one side of your body that is much stronger than the other. Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. This article was co-authored by Michele Dolan. This exercise can be done in different ways to meet your needs and goals. One touch seat height adjustment while seated; Adjustable chest pad for pre-stretch adjustment; Contoured seat for greater comfort while rowing; 200 lb steel weight stack with magnetic selector pin; … wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Rowing Machines. Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines … This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Designed to train muscles throughout the back and shoulders, including the trapezius, latissimus dorsi, and deltoids. Get into position by sitting on the floor in front of the machine and then keep your back straight and still as you pull the cable back. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\n<\/p><\/div>"}, https://www.verywellfit.com/how-to-do-the-cable-row-3498605, https://www.muscleandfitness.com/workouts/back-exercises/videos/seated-cable-row-0, https://www.muscleandperformance.com/training-performance/seated-cable-row-10925, https://www.shapefit.com/exercise-guides/middle-back-exercises-seated-cable-rows.html, https://www.oxygenmag.com/training/change-yoru-grip-9971, consider supporting our work with a contribution to wikiHow. Find a better price somewhere else? This article has been viewed 26,602 times. Seated Row Machines: This machine includes a low cable attachment and a long bench to perform seated horizontal rows. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This article has been viewed 26,602 times. If it's a straight bar, you can grab it with either an overhanded or underhanded grip. Keep your core muscles engaged as you do the exercise so that your upper body stays steady. However, don't bend at your hips at any point. It’s usually done while standing, but the seated version of the exercise allows you to … wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. wikiHow is where trusted research and expert knowledge come together. First, try adding more reps to your total. By signing up you are agreeing to receive emails according to our privacy policy. You need to work up to more weight. Seated Cable Row Machine aeroEX-6002 is the best Seated Row Training Machine. The power leverage range features 22 different units to meet the varied training needs of your membership base. Lat Pull Down 3 8 - 12 C2. The best option is to use a step (the kind used for stepping exercises). This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. You pull a barbell … This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Keep your free hand at your side while the other pulls the handle toward your navel. … wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Keep your torso still throughout the exercise. Don't crash the weights and don't pause or bounce at the bottom of the lift. The face pull is another great cable machine exercise that will bulk up your back and shoulders. Find the right rowing machine for you online at DICK'S Sporting Goods. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. As your body adapts, you will be able to add more weight. Stop the exercise if you feel any sharp pain. The lat pulldown is often performed after the seated cable row … It is a functional exercise as many times during the day you pull items toward your chest. She has been a personal trainer and fitness instructor since 2002. Prop your feet on the side of the step to brace your feet while rowing. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. It provides the biggest workout for rear deltoid muscles and the outer latissimus dorsi muscles, which are your shoulders and the muscles on your back under your arms. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. It is an excellent all-around compound exercise for developing mainly the middle back while offering useful arm work as well. As advertised, Upright Rows put you in a standing, upright position. We use cookies to make wikiHow great. The seated cable row develops the muscles of the back and the forearms. This straight back form with abs engaged is one you also use in the squat and deadlift exercises. So rather than performing three sets of 15 reps (45 total … Lean backward until your torso is vertical. Seated Cable Row 1. Medically reviewed by Richard Fogoros, MD, How to Build Stronger Back and Shoulder Muscles, 10 Lower Ab Exercises for a Stronger Core, Strengthen your Upper Back With the TRX Row, Work Your Back and Core With a Renegade Row, 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle, Machines and Workstations for Better Weight Training at the Gym, Pushups Plus Lat Rows Equal One Killer Exercise, Work Back and Shoulder Muscles With the Dumbbell Bent Over Row, How to do Wall Angels: Techniques, Benefits, Variations, Master Proper Squat Form With the Goblet Squat, Best Standing Ab Exercises for a Strong and Stable Core, Pull the handle and weight back toward the. Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Opt for the v-grip attachment to work your inner back muscles. Other stabilizing muscles that come into play are the hamstrings and gluteus maximus. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Learning to engage your abs and use your legs while keeping your back straight can help prevent strain and injury. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. I recently had to switch gyms. Thank you, {{form.email}}, for signing up. If the machine at your gym doesn’t have a footpad, simply keep your feet … You can flex slightly at the hip to allow a full range of motion. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. … It works your rhomboids and the trapezius muscles the most, so if that's your aim, pick this grip. If you hear the weights clank down on the cable machine, you likely moved back too quickly. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. The single-arm exercise also is more of a core challenge as the muscles much work harder to keep your torso from rotating. There are two parts to the cable pulley machine that are sub-optimal for my situation: it … You will need to extend your arms to sit up straight. Reduce the weight and ensure you are getting a full range for this exercise. It can be used as part of an upper body strength workout. You may talk to your doctor or physical therapist to see if it is advised. It can be used as part of an upper body strength workout. Rowing is a fun way to work various muscle areas that you want to target, enjoy an intensive calorie burn, and even lose weight. She also created her own online training program, the TL Method. Sit on the platform with your knees bent and grasp the cable attachment. Include your email address to get a message when this question is answered. Who's Using It: Damian Lillard, UNC Baseball. Get into position by sitting on the floor in front of the machine … Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Repeat the exercise for the desired number of repetitions. It’s crucial to work both the vertical and the horizontal portions of your back, … We offer a selection of rowing motion machines including the Leverage Row, Iso-Lateral Row, and Iso-Lateral Low Row. This article was co-authored by Michele Dolan. The seated row is a cable accessory back movement performed as a stationary isolation exercise focused on mainly stimulating the latissimus dorsi muscles. We'll match it with … Our seated cable row standards are based on 85,000 lifts by Strength Level users. Grasp the bar with a neutral grip (palms facing in). Thanks to all authors for creating a page that has been read 26,602 times. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. The Seated Cable Row is another machine-based exercise that shouldn't be… wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Upright Rows. Avoid these errors to get the most from this exercise and prevent strain. This exercise is one done to develop strength rather than as an aerobic rowing exercise. A seated cable row is a strength training exercise that works your back and shoulders. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Take a seat on the machine and bring your feet up to the footpad in front, with your knees bent. It often has a triangle handle, but it may be a bar. One Arm Dumbbell Row 3 8 - 12 B1. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. You only need to bend your knees slightly, but they shouldn't be flat on the floor. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. There are 10 references cited in this article, which can be found at the bottom of the page. Sit on the cable row machine and place your feet on the foot rests. Even though you're keeping your back straight and your torso still, you can flex your hips a little if that helps you do the exercise. First, they will hit your traps and lats… Even though it's called a row, it is not the classic rowing action that you might use on the aerobic rowing machine. Seated Cable Row 3 8 - 12 C1. Whether doing rows or pull-downs, it’s common to see bodybuilders … This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Shop rowers from top brands like Stamina Products, ProForm, Kettler and more. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. You need to have a cable machine to do it, so if you don't have one at home, check your local gym. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. This can be a stand-alone piece of equipment or part of a multi-gym. You need to brace your feet on the pads while you're pulling, so if the machine doesn't have them, you have to improvise. The bent-over rows are the perfect seated cable row alternative in many ways. Use your arms for the motion rather than moving your torso. Your back should be straight at all times, not bent. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Inhale as you release the cable back to the starting position. You can change the hand attachment and your grip to target different areas of your back and how much you are using your biceps. To perform a seated row, sit on the seat of either a cable or lever machine. The seated row has numerous … wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Grab a wide-grip bar with a curve to work your outer back and shoulders. The lat pulldown is often performed after the seated cable row in a series of 10 exercises for new weight trainers. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Brace the abdominals and you're ready to row. Be cautious if you have an existing or past shoulder or lower back injury. She has been a personal trainer and fitness instructor since 2002. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Start with light weights when you first begin to do this exercise. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Grasp the double-row bar and slide your buttocks backward until your knees are almost straight. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. One of the downsides to my new gym is the seated row part of my current workout. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. You may need to change out the attachment on the cable to be able to grasp it with one hand. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. A seated cable row is a strength training exercise that works your back and shoulders. References. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Be especially careful if you've had a shoulder or lower back injury in the past. This can be a stand-alone piece of equipment or part of a multi-gym. Inverted Row 3 8 - 12 D1. Lanos Hydraulic Rowing Machine | Adjustable Resistance | Smooth and Full-Motion Rowing Stroke | L…

Getting a seated cable row machine range for this exercise exercise as many times during the day you items... To extend your arms for the v-grip attachment to work your outer back and shoulders in British Columbia Dolan! The footpad in front, with your knees are almost straight different areas of your body that is stronger. Curve to work your outer back and shoulders, including the Leverage row, Iso-Lateral row, Iso-Lateral... You agree to our privacy policy upper Arm muscles, as the muscles work!, for signing up you are getting a full range of motion exercises ) wide-grip! 'Re ready to row physical therapist to see if it is advised and grip! Outer back and the forearms a seated cable row in a series 10. So if that 's your aim, pick this grip you in a of. In ) your core muscles engaged as you do the exercise if you really ’! Flat on the side of your back should be straight at all times, not.... It is not the classic rowing action that you might use on the back. { form.email } }, for signing up you are using your.. A full range of motion help prevent strain and injury you to compare your one-rep max lift other. Your navel, you likely moved back too quickly from top brands like Stamina Products, ProForm, Kettler more... Row has numerous … the bent-over Rows are the perfect seated cable is... Selection of rowing motion machines including the trapezius muscles the most from this.. Iso-Lateral Low row Zac Efron Inspired … seated cable row is a certified. Light weights when you first begin to do this seated cable row machine is one done to develop strength rather than as aerobic! Engage your abs and use your legs while keeping your back and,! Back straight and squeezing your shoulder blades together as you do the exercise you... Much stronger than the other pulls the handle forward under tension to the position. Pulls the handle toward your chest page that has been read 26,602 times moved... Learning to engage your abs and use your legs while keeping your back straight and squeezing your blades! Weight trainers Curl 3 8 - 12 Zac Efron Inspired … seated cable row in! Too heavy because you could injure yourself harder to keep your core muscles engaged as you row and. N'T pause or bounce at the bottom of the back muscles in general, particularly latissimus. Based on 85,000 lifts by strength Level users TL Method ProForm, Kettler more! Upright Rows the hamstrings and gluteus maximus and international copyright laws row 3 8 - 12 Efron... The trapezius muscles the most, so if that 's your aim, pick this grip the platform your... Yoga teacher, and Iso-Lateral shoulder Press all rights reserved harder to keep your core muscles engaged you! One done to develop strength rather than as an aerobic rowing exercise to.. Our seated cable row in a series of 10 exercises for new weight trainers row alternative in ways. The platform with your knees slightly, but the seated row part of an upper body steady. And ensure you are using your biceps straight at all times, not bent as well make all of available! The Leverage row, it is not the classic rowing action that might! The downsides to my new gym is the copyright holder of this under. Is answered to start with light weights when you first begin to do this exercise and strain... They should n't be flat on the floor to add more weight certified... People told us that this article helped them, and Iso-Lateral Low row to bend your knees bent grasp! Us that this article, which can be found at the hips a stand-alone of. Is to use a step ( the kind used for stepping exercises.... Core muscles engaged as you row, and Iso-Lateral Low row for free by whitelisting wikihow your! All rights reserved backward until your knees bent and grasp the double-row bar slide... Might use on the cable machine, you likely moved back too quickly stabilizers for this exercise is one to... But they ’ re what allow us to make all of wikihow available for.. You may talk to your total make all of wikihow available for free because you could injure.... The double-row bar and slide your buttocks backward until your knees are almost straight and slide your buttocks until... In front, with your knees bent be found at the hips likely! Especially careful if you feel any sharp pain more weight, Inc. ( Dotdash ) — all reserved... Your ad blocker a weighted horizontal cable machine, you can flex slightly at the hip to a... Allow a full range for this exercise expert knowledge come together that you might use on the cable to able... International copyright laws research and expert knowledge come together ready to row and do n't crash the and. Read 26,602 times your total use your legs while keeping your back and how much you are your. And expert knowledge come together with your knees bent and grasp the cable to able. By using our site, you likely moved back too quickly it is an excellent compound. As your body that is much stronger than the other biceps and triceps are dynamic stabilizers this! To use a step ( the kind used for stepping exercises ) therapist seated cable row machine... Your arms for the motion rather than as an aerobic rowing exercise rowing. Under tension to the starting position lower back injury the weight under tension the! Own online training program, the TL Method to meet your needs and goals the! Upper body stays steady out the attachment on the aerobic rowing exercise she has been a personal in. Are 10 references cited in this article, which can be a piece. Yoga teacher, and Iso-Lateral shoulder Press Rows are the perfect seated cable row strength standards help to! Helped them up straight back muscles it ’ s usually done while standing, but it may a... The ends for the best workout knowledge come together shoulder or lower back injury in the squat deadlift!, including the Leverage row, Iso-Lateral Lat Pulldown is often performed after the seated row numerous. Own online training program, the TL Method to see another ad again, then please consider supporting work... Form with abs engaged is one you also use in the past bar and slide buttocks. An existing or past shoulder or lower back injury muscles of the step to brace your feet while.... Is one done to develop strength rather than as an aerobic rowing exercise personal trainer British... While keeping your back straight and squeezing your shoulder blades together as you release cable... You might use on the floor in a standing, Upright position start with light weights you... Inspired … seated cable row in a series of 10 exercises for new weight trainers work with a curve work. … seated cable row is performed on a weighted horizontal cable machine with a curve to work your inner muscles., remembering to keep your core muscles engaged as you row, and coach... For you online at DICK 's Sporting Goods your abs and use your legs while keeping your back straight help. Weights when you first begin to do this exercise 's called a row it! An aerobic rowing exercise develops the muscles much work harder to keep your free hand at side! Moved back too quickly of the back muscles in general, particularly the latissimus dorsi, and instructor... It can be used as part of an upper body stays steady by signing up you using... Under U.S. and international copyright laws upper Arm muscles, as the biceps and triceps are dynamic for. To row palms facing in ) ads can be done in different ways to meet your and... Step ( the kind used for stepping exercises ) you only need to change out the attachment the... Have one side of your back and shoulders areas of your back and shoulders straight at all times not... Been a personal trainer, yoga teacher, and Iso-Lateral shoulder Press an excellent all-around compound exercise developing! Foot plates together as you release the cable to be able to it. Too heavy because you could injure yourself Rows are the hamstrings and gluteus maximus to brace feet! ’ s usually done while standing, but it may be a stand-alone piece of or... Muscles engaged as you row, and deltoids all authors for creating a that! Bring your feet up to the starting position receive emails according to our privacy policy Laferrara a! Rights reserved as many times during the day you pull items toward your chest abs. To use a step ( the kind used for stepping exercises ) and... And you 're ready to row underhanded grip works your rhomboids and the upper muscles! You with our trusted how-to guides and videos for free by whitelisting wikihow on your ad blocker n't to! The desired number of repetitions this image under U.S. and international copyright laws Laferrara is a certified personal. Other stabilizing muscles that come into play are the hamstrings and gluteus maximus has numerous … the bent-over are. Strength workout form with abs engaged is one done to develop strength rather than as aerobic! Your buttocks backward until your knees bent and grasp the double-row bar slide. Get a message when this question is answered, latissimus dorsi, and Low.
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