Standing cable row

The only standing rope cable row equipment that you really need is the following: cable machine and rope.

Forum Rules. Results 1 to 5 of 5. Thread: Standing Cable Rows? Standing Cable Rows? I have to do seated cable rows but don't have the machine. I do have access to a machine where i can do standing cable rows.

Standing cable row

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments. Think: rope, straight-bar, single-handle, v-bar That means you've got plenty of different grip options, with each one challenging your hands and forearms in new, strength-and muscle-building ways. There are tons of cable attachments you can choose from. The rope attachment shown above is one of the most common options. The biggest benefit to using the rope handle is it activates your wrist and forearm muscles to a greater degree than other attachments, making it a great way to challenge your grip strength, according Jake Harcoff, CSCS, MS, a certified kinesiologist and owner of AIM Athletic in British Columbia. Most of us could use extra help in the posture department. Sitting for long periods of time — as many of us do — can cause the chest and front of the shoulders to slump forward, sticking the muscles in your upper back in a constantly-lengthened position. The row helps undo this by shortening the upper back muscles and lengthening the front-body muscles, "effectively pulling your shoulders back and into a more neutral position over time," Harcoff says. Better posture. Cable machines in general are a very versatile piece of equipment.

If not an option, standing cable rows would be okay. Bookmarks Bookmarks Digg del. Thanks again guys.

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Robert Turp. The standing cable row is a beginner-friendly exercise primarily designed to strengthen the muscles of the back. You can do a warm-up set to gauge how much weight is appropriate for your fitness level. We usually aim for between repetitions, so choose a weight that fits this sort of range. Standing cable rows primarily work the muscles of the back, shoulders and arms; including the latissimus dorsi, rhomboids, trapezius, and biceps. These large muscles on the sides of the back are fundamental for any sort of pulling movement. Strengthening the lats contributes to a wider back appearance and aids in stability during many daily activities. The rhomboids are targeted as you squeeze your shoulder blades together during the pull.

Standing cable row

Home » Strength » Cable Standing Row. This exercise involves standing with a cable machine and pulling the cable towards your body while keeping your back straight and engaging your shoulder blades. It primarily targets the muscles in your upper back and shoulders. Back , Latissimus Dorsi , Traps. Stand with your feet shoulder-width apart and your knees slightly bent. Hold the cable handle with both hands, palms facing down and arms extended in front of you. Engage your shoulder blades and pull the cable towards your chest, keeping your elbows close to your body. Pause for a moment at the top of the movement, squeezing your shoulder blades together. Slowly release the cable back to the starting position, keeping your arms extended.

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The standing cable row targets your rear deltoids, traps, rhomboids, biceps, forearms, core and even legs to some extent, Durney says. There are tons of cable attachments you can choose from. Keep your elbows close to your sides. Letting your back round or arch not only lessens the effectiveness of the exercise, but it also stresses your spine. Thank you for sharing! So, be careful not to pick a band that's too thick; you want to be able to complete every row with control. Move 2: Chest-Supported Dumbbell Row. Allow your legs to extend as well, or bend your knees and place both feet flat on the floor. I do have access to a machine where i can do standing cable rows. Move 3: Seated Cable Row. Loop a resistance band around a sturdy object like a staircase banister or power rack frame, or attach it to a resistance band door anchor. Can you take a bench over to the cable machine? This will help you better brace against the pull of the cable machine. Machine Reverse Fly. It's fairly common for people to neglect back exercises in favor pressing exercises that target the chest and shoulders , according to Robert Dodds, CPT, a certified personal trainer and founder of online coaching service Nothing Barred Fitness.

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments.

Secure your attachment of choice to the cable and adjust the height of the cable to the lowest point. Then, grip the rope attachment with both hands and step back until your arms are extended in front of your torso, about chest-height. Pull your elbows toward your hips and draw your shoulders together. This can help even out muscle imbalances. Spread the handles wide as you pull the rope into your midsection just below your chest, drawing your shoulder blades together. Begin the movement by driving your elbows behind you and drawing your shoulder blades together. If not an option, standing cable rows would be okay. If you notice your butt start to stick out behind you or your lower back arch, tuck your tailbone. No Reviews yet. Is this a good replacement? Pause briefly, and then slowly lower the dumbbells back to the starting position with control. Or, try another row variation like a dumbbell or TRX row. However, there are some drawbacks to using bands for rowing movements. But that doesn't mean you should shrug, Durney says. The rope attachment shown above is one of the most common options.