Exercise of the Week - Seated Cable Rows

Seated Cable Rows

This exercise is a staple in my back workout routine. I usually do this exercise second after a Dumbbell Bent-Over Row or Dead Lifts. The major muscle worked is the Middle Back, but the Biceps, Lower Back and Lats are also hit.

When performing this exercise you’ll need a low sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keep your back FLAT and looking forward, slowly draw the handles back to your stomach while simultaneously leaning back at the waist until your torso is perpendicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Stick you chest out and squeeze your back. Return to the starting position by leaning forward from the waist while extending your arms in front of you.

Leaning forward a bit stretches the back, but if you want a little variety, to isolate the Lats only, then do not lean forward at all. Add this exercise to your Back routine and you’ll be surprised at the results

Funk Roberts
Don't Rush the Beat!