Cable Rope Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Rope Seated Row is an effective exercise primarily targeting the upper back, with secondary emphasis on the biceps, lats, and shoulders. Performed using a cable machine, this exercise involves pulling a rope attachment towards the torso while seated, keeping the back straight and core engaged. It is excellent for building strength and muscle in the upper back, improving posture, and enhancing overall upper body stability. By adjusting grip and range of motion, variations can be made to target different areas of the back and arms. Proper technique is key to maximizing the benefits and preventing injury.
How to Perform
Set up the cable machine by attaching the rope handle to the low pulley and adjusting the weight to your desired resistance level.
Sit on the bench in front of the machine, keeping your feet flat on the floor and positioning your legs shoulder-width apart. Ensure your knees are slightly bent.
Grab the rope with both hands, keeping your thumbs pointed inward. Sit up tall, making sure your back remains straight and shoulders pulled back, with your arms fully extended in front of you.
Engage your core to maintain stability and lean back slightly to release the tension from the stack, ensuring the starting position is controlled and stable.
Slowly begin to pull the rope towards your abdomen, focusing on using your upper back muscles. Keep your elbows close to your body and draw your shoulder blades together as you pull.
Continue pulling until the rope is as close to your torso as possible, feeling a strong contraction in your upper back, lats, and biceps.
Pause for a brief moment at the peak of the movement, maintaining the squeeze in your shoulder blades.
Gradually return the rope to the starting position, extending your arms fully while maintaining control of the weight.
Repeat the movement for the desired number of repetitions, ensuring smooth and controlled execution to avoid any jerking motions or using momentum.
Tips
Ensure that only your arms are engaged during each repetition, keeping your upper body still and stable.
Avoid allowing your shoulders to round forward. Focus on maintaining proper posture by keeping your chest open and your shoulders pulled back.
Refrain from using your legs or torso to help move the weight. The movement should be driven solely by the upper back and arms.
Keep the weight stack from dropping completely between reps. Control the weight during both the pulling and returning phases to maintain constant tension on the muscles.
How Not to Perform
Avoid Using Momentum: Do not swing your torso or use jerky movements to pull the rope. Keep the motion controlled and deliberate to ensure the upper back muscles, rather than momentum, are doing the work.
Don't Round Your Shoulders: Keep your shoulders pulled back and down throughout the movement. Allowing your shoulders to round forward can strain the upper back and reduce the effectiveness of the exercise.
Avoid Using Your Legs or Waist: Do not engage your legs or hips to help move the weight. The movement should be driven by your arms and upper back. Using your lower body can reduce the focus on the target muscles and may lead to improper form.
Do Not Overextend or Shorten the Range of Motion: Ensure your arms are fully extended at the start and that you pull the rope all the way towards your torso. Not reaching full extension or pulling too short will limit the exercise's effectiveness and fail to target the muscles properly.
Don't Let the Weight Stack Drop: Allowing the weight stack to drop fully between reps can reduce tension on the muscles and waste energy. Control the return of the rope and maintain a steady pace throughout each set to keep continuous tension on the upper back.
Avoid Elbow Flaring: Keep your elbows close to your body as you pull the rope towards your torso. Flaring your elbows out can shift the focus away from the upper back and put more strain on the shoulders.
Don't Hold Your Breath: Ensure you're breathing throughout the movement. Holding your breath can cause unnecessary tension and lead to fatigue faster. Exhale as you pull the rope in, and inhale as you return to the starting position.
Don't Use Too Much Weight: Using a weight that is too heavy can lead to poor form, such as leaning back too far or using your torso to help move the weight. Select a weight that allows you to maintain control and proper technique throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
