Cable Low Seated Row

The Cable Low Seated Row is a fantastic exercise that targets the muscles in your upper back, specifically the latissimus dorsi, rhomboids, and rear deltoids. This exercise is a great addition to any workout routine as it helps to improve posture, increase upper body strength, and develop a strong and defined back. To perform the Cable Low Seated Row, you will need a cable machine with a low pulley attachment. Begin by sitting on the rowing machine with your feet flat on the footrests and your knees slightly bent. Grasp the handle attached to the low pulley with an overhand grip, and keep your arms extended in front of you while maintaining a slight bend in your elbows. Engage your core muscles and squeeze your shoulder blades together as you drive your elbows back past your sides. Focus on pulling from your back muscles rather than using your arms to perform the movement. Once your shoulder blades are fully squeezed together, slowly allow your arms to extend back out in front of you, and repeat for the desired number of repetitions. Remember to maintain proper form throughout the exercise. Avoid hunching or rounding your back, and keep your chest lifted and shoulder blades pulled down and back. It is also essential to control the weight and perform the exercise in a slow and controlled manner to prevent injury and maximize muscle activation. Incorporate the Cable Low Seated Row into your back workout routine at least once or twice a week. This exercise can be performed with different grips, such as wide or narrow, to target different areas of the upper back. Remember to adjust the weight and repetitions based on your fitness level and goals. Give it a try, and watch your back muscles grow stronger and more defined!

Instructions

• Sit on a cable row machine with your feet firmly placed on the footrests and your knees slightly bent.
• Grab the handles with an overhand grip, keeping your palms facing downward.
• Keep your back straight, chest lifted, and shoulders relaxed.
• Start the movement by pulling the handles towards your torso, squeezing your shoulder blades together.
• Keep your elbows close to your sides throughout the exercise.
• Pause for a moment at the fully contracted position, feeling the tension in your back muscles.
• Slowly extend your arms back to the starting position, fully stretching your back muscles.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining good posture throughout the exercise.
• Increase the weight gradually as you get stronger.
• Squeeze your shoulder blades together at the end of each repetition to engage your back muscles.
• Keep your core engaged and avoid using momentum to pull the cable towards you.
• Control the movement and avoid using your biceps or shoulders to complete the exercise.
• Experiment with different hand grips to target different areas of your back.
• Don't round your back or hunch your shoulders during the exercise.
• Exhale as you pull the cable towards you and inhale as you release.
• Perform the exercise in a slow and controlled manner.
• Make sure to warm up properly before starting the exercise.