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Seated Cable Row
Exercise Data

Type: Stength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Seated Cable Rows - Images
START
FINISH
1.  For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar
    will enable you to have a neutral grip where the palms of your hands face each other. To get into
    the starting position, first sit down on the machine and place your feet on the front platform or
    crossbar provided making sure that your knees are slightly bent and not locked.

2.   Lean over as you keep the natural alignment of your back and grab the V-bar handles.

3.   With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your
     back should be slightly arched and your chest should be sticking out. You should be feeling a nice
     stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

4.   Keeping the torso stationary, pull the handles back towards your torso while keeping the arms
     close to it until you touch the abdominals. Breathe out as you perform that movement. At that point
     you should be squeezing your back muscles hard. Hold that contraction for a second and slowly
     go back to the original position while breathing in.

5.   Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations:
You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms






Seated Cable Rows - Guide
Alternative Exercises For Seated Cable Rows
Main Muscle: Abs
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Shoulders >>   Seated Cable Rows
>
Laying T-Bar Row
Muscle Targeted: Middle Back
  

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