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HomeBodybuildingDo the Seated Cable Row: Muscle groups Labored, Type, and Alternate options

Do the Seated Cable Row: Muscle groups Labored, Type, and Alternate options

The seated cable row is a confirmed again builder. 

Generally additionally referred to as the “cable seated row,” this train successfully trains your whole again (sure, even your lats). Because you carry out it sitting upright, it locations a lot much less stress in your backbone, making it a superb possibility for individuals with lower-back points.

It’s also possible to modify the train to fit your preferences and anatomy through the use of completely different handles.

As with all train, although, it’s important to use correct type if you wish to reap the advantages.

On this article, you’ll be taught every part you should know in regards to the seated cable row, together with what the seated cable row is, its advantages, which muscular tissues it really works, the best way to use correct seated cable row type, the very best seated cable row alternate options, and extra.


What Is A Seated Cable Row?

The seated cable row is a again train during which you sit upright and pull a weight towards your torso.

Sometimes, you carry out the seated cable row utilizing a “cable row machine,” although you should use some other cable pulley machine if there isn’t a cable row machine at your gymnasium.

Not all cable rowing machines are the identical, however most include a padded seat, a footrest, and a deal with connected to a cable that’s loaded with weight plates.

Seated Cable Row: Advantages

1. It trains your whole again.

Many individuals suppose that vertical pulling workouts develop your lats, which makes your again wider, whereas horizontal pulling workouts develop your traps, rhomboids, and teres muscular tissues, which makes your again thicker.

This isn’t primarily based on any sound scientific reasoning, although, and is actually simply gymnasium lore. Analysis exhibits that horizontal pulling workouts, just like the seated cable row, practice your whole again, together with your lats (even perhaps barely higher than vertical pulling workouts just like the pull-up and lat pulldown).

Thus, all horizontal again workouts, together with the seated cable row, make your again thicker, wider, and stronger. 

2. It’s supreme for individuals with lower-back issues.

In contrast to many different compound again workouts, such because the barbell row and deadlift, the seated cable row doesn’t place a lot load in your backbone when carried out appropriately. 

This makes it supreme for individuals attempting to coach round a again harm.

3. It’s extremely adaptable.

There are a number of completely different deal with attachments that you should use with the cable seated row that can help you fluctuate grip orientation (which means your palms face) and width whilst you carry out the train. 

The commonest variation (and the one we’ll give attention to on this article) is the close-grip seated cable row, which can be sometimes called the “V-bar cable row” or just the “seated cable row.” It makes use of a V-bar attachment that locations your arms about 6-to-8 inches aside along with your palms going through one another.

Different common variations embody the . . .

  • Impartial-grip cable row, which locations your arms about 18-to-24 inches aside along with your palms going through one another.
  • Extensive-grip cable row, which entails a pronated (palms going through the ground) grip simply outdoors shoulder-width aside.
  • Reverse-grip cable row, which entails a supinated (palms going through upward) grip about shoulder-width aside.

Some individuals say that altering your grip on the seated cable row tremendously impacts which muscular tissues you practice, however that is over-egging the pudding. It doubtless modifications which muscular tissues you emphasize to a small diploma, nevertheless it’s troublesome to say whether or not this has any significant impact on long-term muscle development.

That mentioned, I feel experimenting along with your grip is helpful as a result of it means that you can discover what’s snug, and it helps enliven your coaching when issues get stale.

A great way to do that is to attempt completely different grip widths and deal with attachments till you discover two or extra that you simply like, then alternate between your favorites each 8-to-10 weeks of coaching.

That is how I personally like to arrange my coaching, and it’s much like the tactic I advocate in my health books for women and men, Greater Leaner Stronger and Thinner Leaner Stronger

Seated Cable Row: Muscle groups Labored

The seated cable row trains almost your entire again muscular tissues, together with the. . .

It additionally works the erector spinae, forearms and biceps brachii to a lesser extent, too.

Right here’s how the primary again muscular tissues labored by the seated cable row look in your physique:

Back-Muscles-v3 (1)

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Seated Cable Row: Type

One of the simplest ways to discover ways to carry out the seated cable row is to interrupt it into three elements: arrange, row, and lengthen. 

1. Set Up

Connect the V-bar deal with to the cable row machine, then sit on the seat and place your ft on the footrest, sustaining a slight bend in your knees. 

Lean ahead and seize the deal with with each arms, then lean again till you’re sitting upright along with your again flat and chest up, and your arms are stretched out in entrance of you.

2. Row

Retaining your again upright, pull the deal with to your stomach, permitting your torso to maneuver backward simply sufficient that will help you end the rep, however no extra. Proceed pulling till the deal with touches your torso and your elbows are about 4-to-6 inches out of your sides.

(Tip: A useful cue is to think about touching the wall behind you along with your elbows.)

3. Prolong

As soon as the deal with touches your torso, reverse the motion and return to the beginning place. This can be a mirror picture of what you probably did through the row.

Don’t let the load yank your arms again to the beginning place or attempt to lengthen your arms slowly. All the “extension” ought to be managed however solely take a couple of second.

Right here’s the way it ought to look whenever you put all of it collectively:

Seated Cable Row gif

The Finest Seated Cable Row Alternate options

1. Single-Arm Cable Row

The single-arm seated cable row (also called the “one-arm cable row”) is a seated cable row different that you simply carry out utilizing a single deal with attachment and one arm at a time.

The one-arm cable row trains your physique unilaterally (one facet at a time). As such, it has 4 principal advantages: 

  1. It could allow you to elevate extra complete weight than you possibly can with some bilateral seated cable row alternate options (alternate options that practice either side of the physique on the similar time), which is helpful for muscle and power acquire.
  2. It means that you can give attention to one facet of your physique at a time, which will help you develop a stronger mind-muscle connection.
  3. It trains your physique unilaterally, which implies it helps repair muscle imbalances.
  4. It successfully trains your core muscular tissues, which must work arduous to forestall your physique from twisting.

2. Standing Low Cable Row

The standing low cable row (additionally known as the “bent over cable row”) entails setting the pulley on a cable machine to the bottom setting, attaching the V-bar deal with, bending ahead on the hips, and pulling the deal with to your torso.

Whereas the standing low cable row trains your decrease again greater than seated variations, it’s additionally extra unstable (the cable tends to tug you ahead), which implies most individuals discover they’ve to make use of much less weight, diminishing the muscle- and strength-building potential of the train.

That’s why this isn’t my favourite seated cable row different, however it may be a viable possibility when you don’t have entry to a cable row machine or bench.

3. Extensive-Grip Cable Row

To carry out the seated wide-grip cable row, connect the lat pulldown bar to the cable row machine, place your arms outdoors of shoulder-width aside along with your palms going through the ground, and pull the bar to your torso whereas flaring your elbows in order that they end 12-to-18 inches out of your sides. 

Utilizing a wider grip and adjusting your type barely emphasizes barely completely different muscular tissues than the usual seated cable row. Particularly, the wide-grip seated cable row trains your higher again and rear delts greater than your lats. 

4. Impartial-Grip Cable Row

The neutral-grip cable row is much like the wide-grip cable row, however as an alternative of utilizing a straight bar, you utilize a bar that means that you can take a impartial (palms going through one another) grip.

The neutral-grip cable row trains your again muscular tissues equally to the wide-grip cable row, making it a viable seated cable row different. The one potential downside is that some individuals discover the impartial grip uncomfortable for his or her shoulders.

5. Reverse-Grip Cable Row

To carry out the reverse-grip cable row (also called the “underhand cable row” or “supinated cable row”), connect the straight bar to the cable row machine, place your arms shoulder-width aside along with your palms going through up, and pull the bar to your torso whereas barely tucking your elbows in order that they end about 6-to-8 inches out of your sides.

One of many advantages of performing the seated cable row with a supinated (palms up) grip is that it will increase how a lot your biceps contribute to the train, which implies your arms get additional coaching (albeit not directly), and you’ll elevate extra weight. The draw back, nevertheless, is that because the weights will get heavier, many individuals discover utilizing a supinated grip aggravates the tendons of their elbows and shoulders.

+ Scientific References



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