Standing Cable Row for Middle Back
Differentiation: Mechanics
This variation of a Cable Row is unique from other cable row exercises. Here is how: you set the pulley at the same height as your abs. This setting creates an angle | that works your lower trapezius | as well as your lats. This is why the exercise the middle back appears in the exercise name. This angle also allows for maximum contraction in your lat | and lower trapezius. Maximizing contraction will lead to growth in both muscle groups.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at a setting that is the height of your upper abdomen.
3) Obtain a Double-D Handle attachment.
4) Clip a Double-D Handle attachment onto the pulley hook.
5) Reach forward and grasp the attachment - with your palms facing each other.
6) Stand with feet shoulder-width apart.
7) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while flexing your middle-lats while pulling the attachment straight back
3) ...until the attachment touches your abdomen.
4) Inhale while squeezing your entire back and hold for a count of two seconds.
5) Then, allow the handle retract forward to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Focus on pinching your shoulder blades together.
Keep your upper arms as close to your body as possible.
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Don't swing your body in an attempt to move the weight. Keep your head and back as straight as possible.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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