More
Back Exercises
Assisted Pull-Ups
Pull-Ups
Lat
Pulldowns
Medium-Grip Pulldowns
Close-Grip Pulldowns
Cable Rows
Dumbbell Rows
Behind the Back Laterals Hyperextensions
Deadlift
T-Bar Rows (Wide Grip)
T-Bar Rows (Close Grip) |
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CABLE
ROWS
Purpose:
Cable Rows are instrumental in isolating
the latissimus dorsi while also working
in the traps. This exercise is very important
in developing a strong, chiseled back.
Muscles Involved:
Lats
Biceps
Forearms
Traps
Reminder
:
Never sacrifice Range of Motion or Form
for additional weight!
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To
begin this exercise, sit down
on the slick surface and place
the balls of your feet on the
base provided. Be sure to have
a firm grip on the V-bar as shown
here, keeping a bend in the knees
and a slight curvature in the
back. The weight stack to which
you adjust the weight is directly
behind you.
NOTE: It is important to execute
this lift with caution and control.
Any lift involving the back and
especially the lower back should
be done correctly and carefully.
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Now
that you have a firm grip on the
bar and your feet are in a comfortable,
stable position, straighten your
back while holding firmly onto
the V-bar. Shown here, Dan's back
is straight, his arms extended,
and knees bent. |
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Two Options:
1. In order to
fully isolate your back in this
exercise, you will keep your knees
bent in the same position and
merely pull the V-bar to your
chest.
2. If you would
like to take away some strain
from your back and work your legs,
you can push off slightly with
your feet and use the rowing motion
to pull the V-bar to your chest.
You would push off with your feet
directly after step 1 shown above.
The bar should touch below your
pectorals, just brushing your
sternum. This is the safest place
to bring the V-bar to your body.
A higher position on the chest
adds undued strain on the rear
deltoids (shoulders) and a lower
position decreases strain on your
back and diverts it to your arms.
Notice Dan completes option 1
and keeps his back locked and
his chest spread to fully develop
his lats and biceps in this exercise,
keeping his knees in the same
position.
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