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You are here: Home / Exercises / Seated Cable Row

Seated Cable Row

September 24, 2008 by Adria Ali Leave a Comment

   If you are looking to have better posture, a nice defined V-shape and good definition; then this is the exercise for YOU!  The seated cable row is a basic exercise that can burn tons of calories and is packed with benefits! 

    Our society, as a whole, has very poor posture.  This is due to the increase of “desk jobs” and the decline in muscle mass with age.  By building your rhomboids  (the middle of your upper back), you can counter- act some of the negative affects associated with poor posture. 

START: Attach a close-grip handle to the seated cable row machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your knees slightly bent. Reach forward to grasp the handle while keeping your back flat and chest up. Pull back until your torso is erect and your arms are fully extended.

MOVEMENT: Pull the handle toward your midsection, keeping your elbows in close to your sides. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position. Repeat for reps.

USE IT: Finish off your back workout with this movement since it focuses on technique and deliberate motion.

BONUS TIPS:
>> Protect your back even more by keeping your knees slightly bent throughout.
>> Keep your head straight and eyes focused forward.
>> Keep your elbows close to the sides of
your body (source)

   You will never regret incorporating this exercise into your routine.  Make sure that you Squeeze your shoulder blades together everytime you do a row.  Hold the row for 1-2 seconds to maximize your results.  If you have trouble squeezing your shoulder blades then you may need to stretch out your chest to ensure that you have the flexibility to roll your shoulders back. 

Adria Ali

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Filed Under: Exercises Tagged With: back exercises, cable row, define your back, improving your posture, lat exercises, weight lifting, weight loss

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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