The right way to Do the Seated Cable Row: Muscle tissues Labored, Kind, and Options


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The seated cable row is a confirmed again builder. 

Typically additionally referred to as the “cable seated row,” this train successfully trains your total again (sure, even your lats). Because you carry out it sitting upright, it locations a lot much less stress in your backbone, making it a wonderful choice for folks with lower-back points.

You may as well modify the train to fit your preferences and anatomy by utilizing completely different handles.

As with every train, although, it’s a must to use correct kind if you wish to reap the advantages.

On this article, you’ll study all the pieces it’s essential to know in regards to the seated cable row, together with what the seated cable row is, its advantages, which muscular tissues it really works, easy methods to use correct seated cable row kind, the most effective seated cable row options, and extra.


What Is A Seated Cable Row?

The seated cable row is a again train through which you sit upright and pull a weight towards your torso.

Usually, you carry out the seated cable row utilizing a “cable row machine,” although you should utilize some other cable pulley machine if there isn’t a cable row machine at your health club.

Not all cable rowing machines are the identical, however most encompass a padded seat, a footrest, and a deal with connected to a cable that’s loaded with weight plates.

Seated Cable Row: Advantages

1. It trains your total again.

Many individuals assume that vertical pulling workouts develop your lats, which makes your again wider, whereas horizontal pulling workouts develop your traps, rhomboids, and teres muscular tissues, which makes your again thicker.

This isn’t primarily based on any sound scientific reasoning, although, and is basically simply health club lore. Analysis reveals that horizontal pulling workouts, just like the seated cable row, practice your total again, together with your lats (maybe even barely higher than vertical pulling workouts just like the pull-up and lat pulldown).

Thus, all horizontal again workouts, together with the seated cable row, make your again thicker, wider, and stronger. 

2. It’s very best for folks with lower-back issues.

Not like many different compound again workouts, such because the barbell row and deadlift, the seated cable row doesn’t place a lot load in your backbone when carried out appropriately. 

This makes it very best for folks making an attempt to coach round a again harm.

3. It’s extremely adaptable.

There are a number of completely different deal with attachments that you should utilize with the cable seated row that can help you range grip orientation (which method your palms face) and width when you carry out the train. 

The commonest variation (and the one we’ll concentrate on on this article) is the close-grip seated cable row, which can also be sometimes called the “V-bar cable row” or just the “seated cable row.” It makes use of a V-bar attachment that locations your arms about 6-to-8 inches aside along with your palms dealing with one another.

Different in style variations embody the . . .

Some folks say that altering your grip on the seated cable row vastly impacts which muscular tissues you practice, however that is over-egging the pudding. It probably adjustments which muscular tissues you emphasize to a small diploma, nevertheless it’s troublesome to say whether or not this has any significant impact on long-term muscle development.

That mentioned, I believe experimenting along with your grip is helpful as a result of it permits you to discover what’s comfy, and it helps enliven your coaching when issues get stale.

A great way to do that is to strive completely different grip widths and deal with attachments till you discover two or extra that you simply like, then alternate between your favorites each 8-to-10 weeks of coaching.

That is how I personally like to arrange my coaching, and it’s just like the tactic I advocate in my health books for women and men, Larger Leaner Stronger and Thinner Leaner Stronger

Seated Cable Row: Muscle tissues Labored

The seated cable row trains almost your whole again muscular tissues, together with the. . .

It additionally works the erector spinae, forearms and biceps brachii to a lesser extent, too.

Right here’s how the primary again muscular tissues labored by the seated cable row look in your physique:

Back-Muscles-v3 (1)

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Seated Cable Row: Kind

One of the best ways to learn to carry out the seated cable row is to interrupt it into three components: arrange, row, and lengthen. 

1. Set Up

Connect the V-bar deal with to the cable row machine, then sit on the seat and place your toes on the footrest, sustaining a slight bend in your knees. 

Lean ahead and seize the deal with with each arms, then lean again till you’re sitting upright along with your again flat and chest up, and your arms are stretched out in entrance of you.

2. Row

Retaining your again upright, pull the deal with to your stomach, permitting your torso to maneuver backward simply sufficient that will help you end the rep, however no extra. Proceed pulling till the deal with touches your torso and your elbows are about 4-to-6 inches out of your sides.

(Tip: A useful cue is to think about touching the wall behind you along with your elbows.)

3. Lengthen

As soon as the deal with touches your torso, reverse the motion and return to the beginning place. It is a mirror picture of what you probably did through the row.

Don’t let the burden yank your arms again to the beginning place or attempt to lengthen your arms slowly. The whole “extension” ought to be managed however solely take a few second.

Right here’s the way it ought to look whenever you put all of it collectively:

Seated Cable Row gif

The Greatest Seated Cable Row Options

1. Single-Arm Cable Row

The single-arm seated cable row (also referred to as the “one-arm cable row”) is a seated cable row various that you simply carry out utilizing a single deal with attachment and one arm at a time.

The only-arm cable row trains your physique unilaterally (one facet at a time). As such, it has 4 predominant advantages: 

  1. It could allow you to carry extra whole weight than you may with some bilateral seated cable row options (options that practice either side of the physique on the identical time), which is useful for muscle and energy acquire.
  2. It permits you to concentrate on one facet of your physique at a time, which will help you develop a stronger mind-muscle connection.
  3. It trains your physique unilaterally, which implies it helps repair muscle imbalances.
  4. It successfully trains your core muscular tissues, which should work laborious to stop your physique from twisting.

2. Standing Low Cable Row

The standing low cable row (additionally known as the “bent over cable row”) includes setting the pulley on a cable machine to the bottom setting, attaching the V-bar deal with, bending ahead on the hips, and pulling the deal with to your torso.

Whereas the standing low cable row trains your decrease again greater than seated variations, it’s additionally extra unstable (the cable tends to tug you ahead), which implies most individuals discover they’ve to make use of much less weight, diminishing the muscle- and strength-building potential of the train.

That’s why this isn’t my favourite seated cable row various, however it may be a viable choice in case you don’t have entry to a cable row machine or bench.

3. Huge-Grip Cable Row

To carry out the seated wide-grip cable row, connect the lat pulldown bar to the cable row machine, place your arms exterior of shoulder-width aside along with your palms dealing with the ground, and pull the bar to your torso whereas flaring your elbows in order that they end 12-to-18 inches out of your sides. 

Utilizing a wider grip and adjusting your kind barely emphasizes barely completely different muscular tissues than the usual seated cable row. Particularly, the wide-grip seated cable row trains your higher again and rear delts greater than your lats. 

4. Impartial-Grip Cable Row

The neutral-grip cable row is just like the wide-grip cable row, however as a substitute of utilizing a straight bar, you employ a bar that permits you to take a impartial (palms dealing with one another) grip.

The neutral-grip cable row trains your again muscular tissues equally to the wide-grip cable row, making it a viable seated cable row various. The one potential downside is that some folks discover the impartial grip uncomfortable for his or her shoulders.

5. Reverse-Grip Cable Row

To carry out the reverse-grip cable row (also referred to as the “underhand cable row” or “supinated cable row”), connect the straight bar to the cable row machine, place your arms shoulder-width aside along with your palms dealing with up, and pull the bar to your torso whereas barely tucking your elbows in order that they end about 6-to-8 inches out of your sides.

One of many advantages of performing the seated cable row with a supinated (palms up) grip is that it will increase how a lot your biceps contribute to the train, which implies your arms get additional coaching (albeit not directly), and you’ll carry extra weight. The draw back, nonetheless, is that because the weights will get heavier, many individuals discover utilizing a supinated grip aggravates the tendons of their elbows and shoulders.

+ Scientific References


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