Seated Cable Row
a.k.a. Cable Row, Cable Rows, Pulley Row, Low Row
Differentiation: Mechanics
This variation of a Cable Row is unique. Here is how: you use a close-grip, Double-D handle attachment. This attachment places your hands at an angle | that forces your lower trapezius, | lats, | and rhomboids to work. Isolating the effort to these muscles increases the overall strength and definition of your lower trapezius, | lats, | and rhomboids.
Starting Position
To get into starting position, do this...
1) Locate a cable rowing machine.
2) Set the pulley at the proper setting, if needed.
3) Obtain a Double-D Handle attachment.
4) Clip a Double-D Handle attachment onto the pulley hook.
5) Sit straddling the machine's bench -
6) ...with your feet flat on the floor.
7) Reach forward and grasp the Double-D Handle with both hands.
8) ...with your hands together.
9) Straighten your back - so it forms a 90-degree angle to your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the attachment to your lower chest.
3) ...to your lower chest.
4) Squeeze your back muscles and hold this position for a count of one second.
5) Then, inhale while gradually allowing the attachment to retract
6) ...until your arms are straight out in front of you.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling the handles back.
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.
Focus on pinching your shoulder blades together.
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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Appearing in the Video
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Tip
Using a variety of grips and handles allows you to target different parts of your back.