How to do cable rows
The
cable row machine works the lats, the middle
traps, and the rhomboids. You should
remember to keep your back erect even as you
lean forward to return to the start position.
As you pull the handle toward you--the initial
pull is where your lats are worked—remember to
keep your chest up and squeeze your shoulder
blades together. (This is where the traps
and the rhomboids are worked.) Like
virtually every exercise we recommend, cable
rows should be performed slowly, with the
exhalation coming on the positive phase of the
movement. (In this case, the pull toward
the chest.)
Here
is how you would perform this exercise.
1.
Sit down and place your feet against the
foot platform.
2.
Grab the bar and lean back slightly.
3.
Pull the bar to your midsection.
4.
Pause briefly and slowly return to the
starting position with arms fully extended.
Don'ts
-Swing
your upper body back and forth in an effort to
lift the weight.
-Allow
the weight stack that is being lifted to slam or
bounce against the remainder of the weight stack
between repetitions.
-Perform
the exercise rapidly.
-Arch
your back.
Do's
-Keep
your abs tight and your back erect.
-Keep
your knees slightly bent.
-Squeeze
your shoulder blades together at the finish
position.
