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Are you curious about how to best perform the seated cable row correctly? Seated cable rows are a great back exercise to strengthen your core muscles! Thus, here are some tips from a personal trainer on how to get the most out of this move:
How to Perform the Seated Cable Row
- First, sit at a cable machine and adjust the seat to bend your knees at 90 degrees.
- Next, grab the handle with an overhand grip, and sit up tall with your chest proud.
- Keep your core engaged, row the handle towards your stomach, and then return to the starting position.
- Remember to keep your shoulders down and back throughout the entire movement.
Tips for Seated Cable Rows
- Use a weight that challenges you but doesn’t compromise your form.
- Keep your movements slow and controlled – don’t swing the weight or use momentum to complete the reps.
- Try using an underhand grip or single-arm rows if you want more of a challenge.
Seated cable rows are an excellent exercise for toning and strengthening your back muscles. By following these tips, you can ensure that you perform the move correctly and get the most out of it!
Alternate Exercises to the Seated Cable Row
- Bent-Over Row
- Dumbbell Row
- Resistance Band Row
- Pull Up
- Tbar Row
- Pullover
- Inverted Row
- Lat Pulldown
What Muscles Does Seated Cable Rows Workout?
Seated cable rows workout several muscles in your back, including:
- Latissimus dorsi (lats): This large, triangular muscle covers most of your back.
- Rhomboids: These are muscles between your shoulder blades. Seated cable rows help to strengthen and tone these muscles.
- Posterior deltoid (back shoulder muscle): This muscle helps stabilize your shoulder joint, and you work it when you row the weight back towards your body.
- Erector spinae: This group of muscles runs along your spine and helps to keep your back straight. Seated cable rows help to strengthen these muscles.
As you can see, seated cable rows are an excellent exercise for toning and strengthening your back muscles. Following these tips ensures you perform the move correctly and work the right muscles!
How to Use the Progressive Overload Principle with the Seated Cable Row Correctly
Following the progressive overload principle is crucial to see results from your workout routine. Also, these principle states increase slowly the amount of weight you are lifting for your muscles to grow.
For example, if you currently use 20 pounds for your seated cable rows, slowly increase this amount to 25 pounds, 30 pounds, etc. Slowly increasing your weight allows your muscles to adapt and grow stronger.
If you try to lift too much weight too soon, you will not see results and may even risk injury. Therefore, following the progressive overload principle is crucial when performing any strength-training exercise, including the seated cable row.
Also, you can ensure that you are using the seated cable row correctly and safely progressing your workouts by following these tips!
How to Use a Periodization Plan with the Seated Cable Row Correctly
If you want to see results from your workout routine, it is vital to use a periodization plan. Also, this type of plan involves transitioning from one workout stage to the next.
For example, you can change your workout to build muscle, endurance, or strength with the same training.
Also, this involves changing the sets, reps, and rest period:
- For example, use 8 – 12 reps for 3 – 4 sets at 70% – 85% of your 1-repetition max to increase muscle.
- Use 1 – 6 reps for 3 – 4 sets at 85% – 100% of your 1-repetition max to increase power.
- And to increase endurance, use 15 reps and above for 3 – 5 sets at 65% and below your 1-repetition max.
Thus, it is crucial to develop muscles entirely by focusing on the muscle’s size, power, and endurance.
The Last Word on How to Best Perform the Seated Cable Row Correctly
Seated cable rows are an excellent exercise for toning and strengthening your back muscles.
Finally, you can build a muscular back by correctly performing the seated cable row, implementing the progressive overload principle, using a periodization plan, and following a protein-based diet.
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