Cable Seated on Floor Row with Rope
The Cable Seated on Floor Row with Rope is an effective and versatile exercise that targets the muscles in your back, including your lats, rhomboids, and traps. This exercise is typically performed using a cable machine, which provides constant tension throughout the movement and allows for a greater range of motion. To perform the Cable Seated on Floor Row with Rope, you'll need a cable machine with a rope attachment. Begin by sitting on the floor in front of the cable machine, with your legs extended and your feet pressed against the base for stability. Grab the rope attachment with an overhand grip, hands shoulder-width apart. Keeping your back straight and shoulders relaxed, pull the rope towards your body by retracting your shoulder blades and squeezing your back muscles. Focus on pulling with your elbows, leading the movement. Aim to bring your hands towards your lower chest, while keeping your wrists neutral. At the top of the movement, squeeze your shoulder blades together for a brief moment to maximize muscle activation. Then, slowly release the tension and extend your arms back to the starting position, lengthening your back muscles fully. The Cable Seated on Floor Row with Rope is a great exercise for building upper body strength and improving posture. By engaging multiple muscles in your back, it helps to stabilize your shoulders and prevent imbalances. As with any exercise, it's important to start with lighter weights and gradually increase as your strength and technique improve. Incorporate the Cable Seated on Floor Row with Rope into your regular workout routine to help develop a strong, well-rounded back and improve your overall fitness level.
Instructions
- Sit on the floor with your legs extended in front of you.
- Attach a rope handle to a low cable machine and adjust the weight stack as desired.
- Grab the rope handle with both hands, palms facing each other.
- Lean back slightly while maintaining an upright posture, keeping your abs engaged.
- Pull the rope towards your torso while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms forward until they are fully extended, but without locking your elbows.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Focus on maintaining proper form throughout the exercise to engage the muscles effectively.
- Increase the intensity by using heavier resistance or increasing the number of repetitions.
- Ensure that you have a stable and secure base by sitting on the floor with legs extended and feet against a wall or other sturdy surface.
- Engage your core muscles by pulling your belly button towards your spine and maintaining a neutral spine position.
- Do not round your back or hunch over during the movement. Keep your chest lifted and shoulder blades pulled back and down.
- Exhale as you pull the rope towards your body and inhale as you return to the starting position.
- Vary your grip position on the rope (wide, narrow, overhand, underhand) to target different muscles in your back and arms.
- Include this exercise in a well-rounded back and upper body workout routine for optimal results.
- Listen to your body and adjust the resistance and technique based on your individual fitness level and goals.
- Consult with a fitness professional for personalized guidance and to ensure proper form and technique.
