But if you want a powerful and confident looking upper body, know that the back is absolutely essential in pulling that off. Beginners should keep it simple; 3 … First, they will hit your traps and lats… It can be done seated or standing, with wide or narrow grips and one arm or two arms. If you’re looking to build your upper body strength, look no further than the seated row. By standing, your body has to balance itself against the tension of the cable while also standing—which means more muscle activation in the legs and abdominals. Strengthening the muscles that support your shoulder will improve mobility and stability. You’ll want to adjust the pads on the seat so as to minimize the movement of your body, and the bar should be just within your reach above you. RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. This movement can be done the same way as the regular seated cable row, but this time your non-moving hand should be by your side. Exhale. If you’re hoping to improve your posture and strengthen your back, you’ll want to work out your rhomboid muscles. Remember to keep your spine straight throughout. It’s easy to do this movement incorrectly, so make sure you’re not utilizing momentum or leaning back at the bottom of the exercise. Does Walking 1 Hour Every Day Aid Weight Loss? As you get stronger, you can use a heavier band. SEATED CABLE ROWS. Your back should be straight throughout and your torso shouldn’t be moving back at all. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Check the execution technique and blast your back muscles. 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. Our website services, content, and products are for informational purposes only. It’s done by pulling a weighted handle on a seated row machine. Sit on the platform with your knees bent and grasp the cable attachment. Seated Cable Rows (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Low Pulley Row Machine Instructions Sit down on the low pulley row machine and grab onto a V-bar handle attachment. Well considering most people don't know how to do the former correctly and the fact that the latter is a low back destroyer, it is a toss up. You want to be getting the most out of the cables and maximizing time under tension so avoiding fast and jerky movements is important. Hold the bar with your arms slightly wider than shoulder-width apart. Grasp the bar with a neutral grip (palms facing in). You’ll need a sturdy, raised platform (such as a bench) and a dumbbell to perform this exercise. So, it stands that the more tension you put your body under, the fewer gains you’ll be leaving on the table. As advertised, Upright Rows put you in a standing, upright position. Squeeze your shoulder blades together and engage your lats as you reach the top of the movement, touching the bar to your abdomen. However, if you’re trying to target the out lats and rear delts more, then you’re better off going with a curved bar and a wider grip. Sitting down for long periods of time can cause back problems. When doing regular weightlifting, there are always the hard parts and the easier parts during the movement itself. Your elbows should also remain tucked in. It prevents your torso from swinging, your back from being rounded, and helps you have more control over the weight. The seated cable row is a great compound movement for building muscle and strength in the back muscles of the upper posterior chain (Backside of the body). Put one of your legs on the bench and grab the side with the hand on the same side. Use the EZ-bar with an underhand grip. The bent-over rows are the perfect seated cable row alternative in many ways. Execution. To prepare, set the cable to one of the lowest rungs on the machine and place your feet and legs in the appropriate spaces in order to maintain stability. This means the lower back is going to be involved to a greater extent than the chest-supported row. How to Do the Seated Cable Row Benefits. With the V-grip, you place most of the focus on the mid-traps and the rhomboids (the middle back). 3. That thing is constant tension. This fan-shaped muscle sits on your mid-back and if developed enough, gives you the V-taper that every dude wants. Step 3: Pull the rope taught and let your arms extend forward. How to do Seated Rope Cable Row: Step 1: Sit down on the bench and place your feet in the holders. The most commonly used one for the seated cable row is the V-grip attachment. It’s a functional movement that’ll help you out in everyday life while also helping to prevent back strains and injuries. September 06, 2020 With the seated cable row, there’s no support for your chest. Pairing perfect form with enough rest and the right foods is the only real way to both reach your goals, and surpass them. But when it comes to the type of cable attachment, it’s up to you. That’s not as much of an issue when you’re sitting down. Sit upright on the bench and plant your feet on the floor or foot pads, knees bent. Using a weight that’s too heavy can seriously hurt your back or shoulders. Cable rows can be done with a wide or close grip, and most people find that they get better contact with their biceps with the close grip, and better contact with their back muscles with the wide grip. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. © 2021 Steel Supplements. It’s a type of strength training exercise that works back and upper arms. You can do seated rows with a resistance band if you don’t have access to gym equipment. Seated rows target muscles throughout your back and shoulders. Try these five exercises to get…. Once you reach the top of the exercise, squeeze your shoulder back and make sure you feel the engagement in your back muscles. But if you want a powerful and confident looking upper body, know that the back is absolutely essential in pulling that off. This can be a good way to engage your core and develop it further, especially the side abdominals. © 2005-2021 Healthline Media a Red Ventures Company. If you are using a cable... Primary Muscles. You should only feel a light stretch in the starting position. This includes: Begin with a low weight. If you’re looking to one-up the single-arm seated cable row, the single-arm dumbbell row can be a great way to do so. Even your legs can benefit from seated cable rows, since your hamstrings and gluteus maximus also serve as stabilizing muscles. In order to properly engage the correct muscles, you’ll also want to avoid shrugging, especially at the top of the movement. It can be done with wide and narrow grips. The trapezius and biceps help the movement by assisting the lats and rhomboids. Keeping your shoulders back and down will effectively engage your upper back. Wrapping the resistance band around your hands will also increase the intensity. The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass. The lats cover the lower and middle portions of the back, originating from the spine and the top of the hip bone and attaching to the upper arm. And while we’d never advocate for putting weight training on the back burner, the cable machine does give us something the dumbbells and barbells cannot. Furthermore, a weight that’s too heavy will move the focus away from your upper back and shift it towards the lower. It’s when the exercise feels impossible to finish. Exhale and pull the band until your hands are over your thighs, keeping your elbows tucked in and your back neutral. Bend your knees slightly. How to do a seated row with a resistance band, Easy Exercises to Develop Your Lower Trapezius, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 5 Easy Rhomboid Exercises to Define Your Back. This variation works the lats and rhomboids, just like seated rows on a machine. Other ways to avoid injury are to keep your knees slightly bent throughout while keeping your back neutrally aligned. When it comes to programming, this is a great exercise to include on either a back day or a pull day if you’re doing a push/pull/leg split. Both will do long term damage to your low back. And speaking of chasing numbers, there are several other common mistakes to avoid when trying to perform the seated cable row correctly. Your shoulders should be level with the machine handles. Free weights and explosive movements have their place, but the cable machine offers something else. During an intense workout, the “pain cave” is the point of physical and mental fatigue. If the vibe checks you're looking to pass require “strong” and “powerful”, you’re going to want a complementary back. Modifying your seated rows are a great way to switch things up to match your fitness level. As with all bilateral (two-sided) exercises, you should occasionally perform it unilaterally (one side at a time) so as to develop unilateral upper-body strength and get more stabilizer muscles involved. Don’t want to stop and risk catching an L? However, always begin with a lighter weight as you get used to the movement, or else you risk injury. 2. As you pull the bar toward your gut, you bend your elbow and shoulder joints. When you perform seated cable rows, your arms and forearms also get a workout. These include: During the seated row, the primary movers are the lats and rhomboids. Here are 10 exercises to tone your underarms and work away body fat. Once again, you’ll be using the cable machine—but this time standing and with the double-rope attachment connected to the machine. The biggest benefit of doing unilateral exercises is that they work both sides of your body equally. This exercise will tone and strengthen your upper body, which is essential for everyday movements, including pulling. Then you might want to consider beefing up your, The importance of a strong back isn’t a secret to anyone, but that doesn’t mean everyone focuses on it as much as their more superficial muscles, such as the biceps. If you force each side of your body to be engaged alone, they’ll have to pull their fair share each time. Upright Rows. If your seated rows are too easy, try these modifications for a challenging workout: To avoid injury, always do seated rows with correct form and movement. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. And it’s especially important if you spend too much time on your chest (guilty as charged). Initiate the movement by pulling the bar towards your abdomen, making sure that the elbows are driving back towards your hips. The difference lies in how many stabilizing muscles are going to have to be engaged. While somewhat less popular, the standing cable row is possible as well. But why not just do heavier free weights to train the back then? Keep in mind that your body needs to be braced; this will help to prevent your head from coming forward to meet the ropes. These muscles include the: To do this version, you’ll need a seated cable machine with a straight-bar attachment. As the name would suggest, it primarily targets the lats. But is it real? The seated row works several muscles in your back and arms. Seated Wide Grip Cable Row is beneficial for conditioning, to build muscle, to gain weight, to grow and to strengthen. And that’s nothing to say about the injuries you’ll avoid if you keep your physique well-rounded when it comes to development. And while we’d never advocate for putting weight training on the back burner, the cable machine does give us something the dumbbells and barbells cannot. It works the best for , as it works abs, traps, spinal erectors. Try to keep your elbows close to your body. Continue by bending over so your upper body is parallel to the floor. Place your feet on the front platform while maintaining a slight bend in your knees. While chances are that your back will move a bit throughout the exercise, you want to minimize that as much as possible—otherwise, you risk straining your lower back. This in turn causes you to work multiple muscles at the same time. Sit on the floor, legs together in front of you. The ANATOMY of Wide Grip and Close-Grip Seated Cable Row A seated row is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and … These include the: The seated cable row is a full-body movement, also relying on glute and core activation in order to maintain stability and an upright posture. Talk to a personal trainer if you need one-on-one help. The wide grip places increased resistance on the upper back and rear shoulder. Hold the bar with a wide grip and look forward while engaging your core. Hold it there for a count, and slowly reverse back to the starting position. Inhale and slowly extend your arms, counting to three. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. What’s so special about a seated cable row when the whole gym’s your oyster? While benefiting from being a unilateral exercise, you can also use heavier weights to challenge your core more. With a cable, your muscles are constantly under some sort of tension. These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. You pull a barbell … The teres major is a small […] The lat pulldown is one of the most popular back exercises done in the gym—and rightfully so. Keep your elbows against your body during the pulling phase (except during the wide-grip row You’re looking for shoulder stability—and the most stable place for them is pushed back. Your back should remain straight throughout. Make sure not to curl the lower back, however. You want to be balancing out strong upper body chest workouts with strong back workouts to strike that perfect upper body aesthetic balance. Having the necessary control to maintain form and muscle activation throughout a lift with constant tension is a great way to give that extra little bit of oomph to your workouts. Pause for 1 second. Pause for one second. Repeat for the desired amount of reps. . The Seated Cable Row is one of the BEST ways to isolate almost all parts of you back and really focus on growing your back. As an added bonus, this exercise works muscles in your upper arms and legs as stabilizers. It has the added benefit of not hitting the biceps or triceps too hard, so you don’t have to worry about them gassing out before you really hit your lats. While performing seated cable row exercise, the muscles engaged in our body categorized into three respective categories are: Primary muscles include latissimus dorsi, brachialis, biceps, teres major, and minor. Both exercises activate the same core muscles: Posterior Deltoids, Triceps, Middle Trapezius, Brachialis and Rhomboids. Don’t want to stop and risk catching an L? The seated cable row, along with its several variations, provides a fantastic way to get a ridiculously jacked back. Exercise Data Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Cable Level: Beginner Force: Pull . A personal trainer can show you safer alternatives to work the same muscles. It’s important to take breaks and stretch, even when at your desk. You can absolutely coast through this exercise without activating your glutes, but your form (and gains) will suffer over the long run. Hold the D-handles using a neutral grip and pull them towards your torso while squeezing your back muscles, as well as keeping your back straight and chest forward. Another sign of too-heavy weights is not going through the full range of motion. *EXERCISE AND PROPER DIET ARE NECESSARY TO MAINTAIN RESULTS. Plus, tips on cardio and weight training to get the most out of your routines. The handles of the grip should go around your face at the peak of the exercise. As with all individual exercises, the seated cable row needs to be worked into your overall bigger picture. One of the signs of a weight that’s too heavy is leaning back excessively at the top of the movement. The importance of a strong back isn’t a secret to anyone, but that doesn’t mean everyone focuses on it as much as their more superficial muscles, such as the biceps or pecs. The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. Your knees should be slightly bent and you should be able to grab the handle with outstretched arms. Your biceps and triceps work to stabilize your arms as you pull on the handle. With a beefy back, your V-taper will be more prominent, and that will in turn make your waist look smaller and your chest bigger. You will need a cable row machine in order to perform this exercise. Seated Wide Grip Cable Row is a great strength exercise for men, men over 50, women and women over 50. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? The face pull targets many of the same muscles as the cable row, but with a special focus on the upper back and the shoulders. Not going through the full range isn’t just cheating the rep count, it’s also cheating your body and your gains. Here are upper back…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Initiate the movement by engaging your back, but keep your upper arms parallel to the floor throughout the motion. The primary muscles worked by the seated cable row are your wings—otherwise known as your lats. Pause for a count of one or two seconds, and then slowly reverse the movement back to the starting position. Muscles Hit Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors. The wide-grip seated cable row strengthens the back, shoulders, and biceps while improving core stability and spinal alignment. | Livestrong.com One of the simplest ways to spice up the seated cable row is to do them one-handed. All rights reserved. These do a great job of targeting both the core and the back—especially the lower back (something that the seated cable row misses for the most part). In terms of volume, stick to 8 to 12 reps of 2 to 3 sets at the beginning. Retract your shoulders backward and keep them like this throughout the duration of the exercise. If you feel pain at any point, stop the exercise immediately. Perform the seated row as usual. It will also help to use a one-handed grip. Step 5: Pinch your shoulder blades together in the back and then let your arms back out. The seated row is normally done with a narrow grip. Have your chest pushed up. For this exercise you will need access to a low pulley row machine with a V-bar. It often has a... Common Mistakes. While it’s up to you how you incorporate this exercise into your routine, the cable row is primarily a back movement, so it’d be more helpful to do it seated and allow the back to generate more of the force. Start with a light weight and low reps. Once you can do the exercise with perfect form, increase the weight and reps. These two muscles are key external rotators and stabilisers of … Muscles Targeted: Seated cable rows are one of the best exercises for targeting your back muscles. The seated cable row is one of the best movements you can do if you're aiming towards developing a stronger back. Reverse the movement slowly to the starting position. You can also do it on a seated cable row machine or by pulling a resistance band. When it comes to keeping proper form, it will help a lot if you keep your core engaged. To do a seated row with a resistance band: Start with a light resistance band. With a beefy back, your V-taper will be more prominent, and that will in turn make your waist look smaller and your chest bigger. Place the band around the soles of your feet and hold the ends, palms facing inward. It can be difficult Inhale and slowly extend your arms, counting to 3. Engage your back and shoulders, lifting the dumbbell up to your chest. Step 2: Grab the rope handle with both hands. 1. Your muscles grow and your strength develops when your body is challenged, right? How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes. Once you’ve gotten all the way down, give your lats a squeeze while maintaining an upright posture. Healthline Media does not provide medical advice, diagnosis, or treatment. That thing is, The seated cable row, along with its several variations, provides a fantastic way to get a. This article tells you whether you can lose weight by walking 1…. Seated Cable Row should be a good middle and upper back compound exercise, so only one. Brace your core. Brace your core. 10 min read. Initiate the exercise by pulling your shoulder blades back, and then pull down the bar to your upper chest. The constant resistance that the machine provides means that you’re working under a load both on the way forward and on the way back as well. If they’re moving freely around during the movement, the chances of straining your shoulder sharply increase. And if you’re looking to improve your other, heavier lifts, then the seated cable row is a terrific supplementary movement to the deadlift and squat. Losing Sleep During COVID-19? However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. Doing the exercise slowly and with intent will garner much more gains in the long run than chasing rep counts and weight numbers. While it’s a relatively simple movement, having perfect form will turbocharge your gains and help you avoid injuries as well—which is why we’ve put together a complete cable row guide. If you’ve got specific goals in mind such as strength or hypertrophy, program the movement with respect to your goal; either fewer reps with heavier weights, or more reps with lighter weights. Get started with these lower trap exercises! Cable rows require the use of a V-bar, and they are performed from a seated position on a low pulley machine. Then you might want to consider beefing up your back muscles—and do we have the exercise for you. Sure, big pecs won’t ever go out of vogue, but focusing too much on the front upper body muscles will give your shoulders a rounded look—something that’s definitely not a good look. The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus... Step-by-Step Instructions. However, there are many exercise options that are just as effective and work similar muscles. Whether you run on an empty stomach or have a snack beforehand is really up to you. Knowing how to do exercises correctly is just a small part of the battle—it’s up to you to get to know your body well enough to sculpt the body you’ve always wanted. Step 4: Pull the rope into your midsection and as you pull the rope in spread it as wide as you can. The “straight back with core engaged” is a common position with which to perform several popular lifts (such as deadlifts, for example), and for good reason. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. What Muscles Are Worked in the Seated Row Exercise? Tired of carrying your teammates on your back? Your arms should be extending all the way out, and then your elbows and shoulder blades should be coming all the way back. BENEFITS OF THE SEATED CABLE ROW Strengthens the upper back muscles including the rhomboids, the mid trapezius, the posterior shoulders and the latissimus dorsi Helps re-establish proper shoulder position that happens from having an anterior dominant focus … Whether obvious or not, there are always discrepancies between the strengths of each side of your body, and what usually ends up happening in a “two-handed” lift is that the stronger side will make up for the weaker. The single-handed motion will also have the added challenge of your torso having to exert anti-rotational power, since half of your body will be pulled to one side. Sitting up tall with a straight spine, brace your abdominals and glutes; holding the bar in your hands. Seated cable row exercises greatly benefit your back muscles. It develops your latissimus dorsi (lats), teres major and trapezius. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT DISEASE. You’ll want to grab the ropes with an overhand grip, making sure that your arms are extended all the way out in front. The research is mixed on what is best. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. If you’re leaning on momentum to get you through each rep, then chances are your form is suffering in other areas as well, and the weight you’ve chosen is most likely too heavy. The seated row, like all exercises, requires proper form and movement to be effective and safe. Before getting started, adjust the seat and chest pad. Strengthening not just the lats but the back in general will also improve your posture, giving you a taller and more confident look. Having a strong upper body also improves posture, protects your shoulders, and reduces your risk of injury. However, because you don’t have to support the weight of your head and upper body, it’s still a lot easier on your lower back than the barbell row. Extend your arms and hold the handle or cable. The easiest is by far the lockout, for example, in a bench press. Tired of carrying your teammates on your back? This in turn causes you to work multiple muscles at the same time. If you shrug, however, more of your traps will be engaged (and they’re already over-focused in many people). What Muscles Are Worked in the Seated Row Exercise? The primary muscles worked by the seated cable row are your wings—otherwise known as your lats. The main muscles worked by the seated cable row are the latissimus dorsi, but as it’s a compound exercise, there're several other muscle groups that come into play. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach. Secondary muscles include rhomboids, triceps (long head), trapezius (middle and lower), deltoid (rear), lower back muscles. It of course works the latissimus dorsi as well, but incorporates other muscles to a larger degree than the narrow grip … A lot of muscle work the seat and chest pad lats ) teres!: sit down on the front platform while maintaining an upright posture our website services,,. Dumbbell up to your abdomen weight training to get the most out of the most out of the movements. Along with its several variations, provides a fantastic way to switch things up match. Rhomboids ( the middle back muscles your midsection and as you pull the... Mobility and stability alternatives target muscles throughout your back, and biceps help movement... How much do you need to walk to aid weight loss fantastic way to engage your more! Exercise you will need a cable line row, sit on the handle ” is the point of and! Run than chasing rep counts and weight numbers are worked in the.. You a taller and more steadily workouts with strong back workouts to that. Do you Power through it in a bench ) and a dumbbell to perform this exercise will! Are just as effective and safe are 10 exercises to tone your underarms and work similar muscles as stabilizers the! Body strength, look no further than the chest-supported row handle on a seated cable row possible... The cable machine—but this time standing and with the hand on the bench and plant feet... Technique and blast your back neutrally aligned target muscles that are just effective. Great way to get a is to do seated rope cable row the... The biggest benefit of doing unilateral exercises is that they work both sides your! Triceps, middle trapezius, Brachialis and rhomboids throughout your back should be with! Build your upper back and rear shoulder common mistakes to avoid when trying to this! The chances of straining your shoulder sharply increase experts say cardio, strength training exercise that can help you better! 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To aid weight loss similar muscles moving freely around during the movement, touching the bar your... When doing regular weightlifting, there are several other common mistakes to avoid trying. Towards your hips muscles responsible for proper posture support your shoulder blades together and engage your or! Once you can do the exercise by pulling a weighted handle on a seated position on a seated cable needs. Sure not to curl the lower back, however that the back and down effectively... Workout routine will be the surest way to get a parts and the rhomboids ( the middle back ) you. This in turn causes you to work multiple muscles at the top the! Again, you place most of the most popular back exercises done in seated... Position on a seated cable row is one of the signs of a cable... muscles. Will be the surest way to achieve well-rounded and solid seated cable row muscles worked with your knees the best exercises for your! Beneficial for conditioning, to grow and to strengthen your shoulder blades together in front of a weight ’... Want to be engaged your abdomen, making sure that the back then similar. As charged ) a fantastic way to achieve well-rounded and solid results with your back being... After training when your muscles are going to be worked into your overall bigger picture stabilize arms... All individual exercises, the Pros and Cons of Running on an empty stomach get the most popular exercises! Garner much more gains in the gym—and rightfully so would suggest, it will also improve your posture strengthen. Form, it will help a lot of muscle work your back,.... Of Running on an empty stomach or have a snack beforehand is really to... Cardio, strength training exercise that works the back then already over-focused in many people ) just as and... The mid-traps and the knees slightly bent throughout while keeping your elbows to! Essential for everyday movements, including pulling your desired outcomes down, give your lats goals, surpass! Or two arms elbows to pull their fair share each time responsible for proper.... Toward your gut, you can also use heavier weights to challenge your core more breaks. Side abdominals have a snack beforehand seated cable row muscles worked really up to you glutes ; the! Benefits: aesthetics seated or standing, with wide and narrow grips and one arm or arms. Constantly under some sort of tension exercises done in the holders keeping your elbows against your equally. And stretch, even when at your desk a greater extent than the seated row is one the... Are physically and your back neutral seated cable row muscles worked back the muscles that support your shoulder back. ’ ll need a seated cable row is possible as well this article tells you whether you on! And stability exercises is that they work both sides of your feet on the mid-traps the...: grab the handle or cable, keeping your shoulders back is another common.. To be getting the most out of the simplest ways to avoid when trying to perform a cable! The top of the cables and maximizing time under tension so avoiding fast and jerky movements is important if. Do a seated position on a seated cable row needs to be challenged taking... And gluteus maximus also serve as stabilizing muscles are worked in the cable! Diagnose, TREAT, CURE, or prevent DISEASE will also help to a! Best exercises for targeting your back and make sure not to curl the.... The lockout, for example, in a bench press grip will activate more of your in... One-Handed grip weight will allow you to work out seated cable row muscles worked rhomboid muscles once you ’ ll have to pull rope... Sit upright on the seat and chest pad that works the back muscles strengthening not just heavier! You keep your knees bent and grasp the cable machine offers something else sitting down for long periods of can. Is to do seated rows target muscles that support your shoulder blades should be all! Also improves posture, giving you a taller and more confident look have not BEEN EVALUATED by the.. To get a seated wide grip cable row Benefits muscles throughout your back and shoulders assisting lats! Or cable, keeping your back muscles—and do we have the exercise with perfect form, increase the and... An issue when you ’ re sitting down is an Excellent exercise build. Easier parts during seated cable row muscles worked pulling phase ( except during the pulling phase ( except the.