For new bodybuilders, today’s beginner’s guide will describe a popular exercise for the back: seated cable row. We’ll teach you to do it correctly to maximize the benefits.
Muscles involved in seated cable row :
- Dorsal muscles,
- teres major muscle,
- Posterior Shoulder Muscle,
- Biceps brachii muscle.
Technique for Performing the seated cable row
To begin the movement, we must sit on a pulley machine, choose the weight to load with the exercise and sit in front of the apparatus to which we must previously fix a double grip way to the low pulley. Place your feet on the platform and with your knees bent and your back straight, grasp the handle with both hands to start the exercise.
The arms should be outstretched in the starting position, holding the low pulley with the handle and keeping the torso upright. Without moving the torso, we pull the bar, bringing the elbows back while inhaling, until the bar is just in front of the breastbone.
Then we exhale while returning the hands to the starting position by slowly stretching the arms. The torso should be mobilized as little as possible, without bending the back.
Seated cable row muscles worked
As mentioned above, rowing with a low pulley and a narrow grip is an ideal exercise for the development of the back, since it mainly involves the latissimus dorsi, the teres major, the posterior deltoid and, at the end of the movement, the rhomboid and the trapezius.
Secondly, the supinator longus, biceps, and anterior brachialis work together to allow arm movement.
As we can see, many back muscles are worked with this complete bodybuilding exercise.
Tips and common errors when performing seated cable row
Moving the trunk forward and backward: if we move the trunk we will be allowing the lower back to be loaded, and we will also tend to curve the back, something that can cause injuries, especially if we carry a lot of weight.
To make force with the arms to load the weight: if when executing the movement you feel tired biceps is because the exercise is not done correctly. The ideal is to start the movement from the shoulder, so that the work is done by the back and not the arm muscles.
Dropping the weight: if we do not control the descent of the weight during the negative phase of the exercise we run a great risk of injury to the shoulder and back, therefore, when returning to the starting position we must do it smoothly, controlling the movement and without momentum.