Cable Standing Close Grip Row

Cable Standing Close Grip Row

The Cable Standing Close Grip Row is an excellent exercise that targets the muscles in your back, particularly the rhomboids, trapezius, and latissimus dorsi. This compound movement also engages your biceps and forearms, making it a great choice for upper body strength and development. To perform the Cable Standing Close Grip Row, you will need a cable machine with a close grip handle attached at a low level. Begin by standing a few feet away from the cable machine, facing it. Grab the close grip handle with your palms facing each other and your hands shoulder-width apart. Keep your knees slightly bent, maintain a straight back, and engage your core for stability. Before starting the movement, retract your shoulder blades and keep them held together throughout the exercise. Pull the handle towards your abdomen, focusing on squeezing your back muscles and pulling with your elbows rather than your arms. Pause briefly at the peak contraction, feeling the muscles working, and then slowly return to the starting position. It is important to maintain proper form and avoid using heavy weights that might compromise your technique. Adjust the weight on the cable machine to a level that challenges you without sacrificing proper form. Aim for controlled and deliberate movements, focusing on the mind-muscle connection to maximize the benefits of this exercise. Adding the Cable Standing Close Grip Row to your workout routine can help strengthen your back, improve posture, and enhance overall upper body stability. As always, perform this exercise with caution and consult a fitness professional if you have any existing injuries or medical conditions. Keep up the hard work, and enjoy the results of this challenging back exercise!

Instructions

  • Stand in front of a cable machine with your feet slightly wider than shoulder-width apart.
  • Bend your knees slightly and maintain a neutral spine.
  • Grab the cable handles with a close grip, palms facing each other.
  • Keep your chest lifted and your shoulders relaxed.
  • Pull the cable handles towards your body, squeezing your shoulder blades together.
  • Keep your elbows close to your body as you bring the handles towards your lower chest.
  • Pause for a moment at the end of the movement, feeling the contraction in your back.
  • Slowly extend your arms forward until they are straight but not locked, feeling a stretch in your back.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper posture throughout the exercise.
  • Engage your core muscles to stabilize your body during the rowing motion.
  • Start with a weight that challenges you, but still allows for correct form.
  • Squeeze your shoulder blades together at the end of the pulling motion to engage your back muscles.
  • Breathe out as you pull the cable towards your body and breathe in as you return to the starting position.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Avoid using momentum or swinging your body to complete the movement.
  • Ensure that you have a steady and controlled movement throughout.
  • Use a full range of motion, allowing your arms to fully extend and your shoulder blades to fully retract.
  • Listen to your body and adjust the exercise if you feel any discomfort or pain.
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