- 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.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 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.
- 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.
- 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 facing up-reverse grip).
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Tip: Seated Cable Rows
Jan 13, 2012 11:58 AM: My favorite exercise next to the barbell squat.
A few tips to make it work better for you;
- i would recommend you do pull ups, chin ups, or something that stretches your lats before doing this exercise as you will feel the muscles working and thus will know when you are doing the...+See More
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Tip: Seated Cable Rows
Nov 21, 2011 12:16 PM: Start off with this one, then move (if your gym has them) to the hammer strength D.Y., Low, High and Mid rows to do super or tri-sets.
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Review: Seated Cable Rows
Aug 16, 2011 6:40 PM: This is one of my favorite back exercises.
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Review: Seated Cable Rows
Jul 4, 2010 7:20 AM: i think that when you are doing this excercise you should strech your lats to the front around 10-15degrees maximum and then contracting by squeezing the shoulder blades together.Your foot should be slightly bent and your back should be arched at the contraction!However you can't handle a lot of weight...+See More
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Tip: Seated Cable Rows
Jun 8, 2010 12:56 AM: I'm not sure its reasonable or desirable to start the movement, arms extended, with the chest out and it does not seem like what is shown in the picture. I imagine pulling the shoulders back as you pull on the weight is what is activating the middle and upper back behind the deltoids.
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Tip: Seated Cable Rows
Mar 4, 2010 3:22 PM: Ya want an exercise that will pump your Traps out of this world then listen up!
This is just like low rows except you use a wide bar with just outside shoulder width grip and pull to your eyes ( important to pull up to eye level) this will activate the Traps like nothing else you have ever done....+See More
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Review: Seated Cable Rows
Nov 14, 2009 6:50 PM: SU Koi = excellent
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Review: Seated Cable Rows
Nov 13, 2009 10:29 AM: I like to go low weight high rep (12) on this exercise to finish off my back workout.