Cable Row: How To Do With Benefits, Mistakes, Variations and More -

#1 What Is Cable Row

Cable Row is performed by attaching a long bar through one of the handles on the cable machine and grasping it with both hands. Then you pull against the cable until your elbows reach full extension, hold for two seconds, and then release back to starting position without locking out your arms at each repetition. You can perform cable rows by varying hand width or hand height on each repetition to work different muscles in your back.

Cables are a great way to get a toned, defined upper body, especially when combined with other exercises for the legs. Cable rows are one of the best cable exercises for this purpose.

It is important to keep your lower back in its natural arch throughout the exercise and to avoid any twisting of your torso as you pull. It is also important not to let momentum carry you through the movement, as this will lessen the effectiveness of the exercise.

Cable Row has many benefits. They can be performed using light weights and high repetitions, or heavier weights with fewer repetitions, depending on your fitness level. Cable Rows are one of the best cable exercises for people with bad backs because they can be done more easily than barbell rows without raising stress on your back to unsafe levels.

#2 Here’s how to do Cable Row:

1. Place a bar or cable attachment in a fixed position.

2. Take your left hand and place it on the bar/cable attachment.

3. Grasp the bar with both hands, palms facing each other, and then extend your elbows fully until they are straight and locked out at the top of your movement; this is one repetition.

4. Contract your lower back and then slowly lower yourself back to the starting position without allowing your elbows to go past parallel; do not lock them out at any point during the movement or you will limit the effectiveness of the exercise.

5.. Perform the repetitions until you’ve completed the target number of reps, and then switch sides and repeat.

how to do Cable Rows — source:https://www.verywellfit.com

#3 Mistake People do while doing Cable Row:

-Holding the bar in the incorrect grip.

-Using too much weight, thus not allowing proper form to be used.

-Twisting torso while pulling weight.

-Using arms to pull weight instead of back.

-Holding breath.

-Flexing arms while using weight.

-Performing exercise on the cable machine without the correct equipment (cable).

Mistake People do while doing cable rows — source: https://www.bodybuilding.com

#4 How to fix these mistakes:

-Use correct grip with thumbs touching or close to touching.

-Weights must be light. It is better to do more repetitions than less and with lighter weights that allow the proper form to be used.

-Keep back in natural arch position and do not twist torso at all while pulling weight up towards you.

-Let resistance pull the weight towards you, keep arms straight, and only squeeze shoulder blades together at the top of the movement.

#5 Benefits of Cable Rows

– Great shoulders, back, and deltoids workout, giving great results in the gym or at home.

– Great for people with bad backs because they can be done more easily than barbell rows without raising stress on your back to unsafe levels.

– Can be performed using light weights and high repetitions or heavier weights with fewer repetitions depending on your fitness level.

– Works the entire upper body including chest and shoulders, triceps, biceps, and forearms. Also works the lower back muscles which are crucial for posture and core stability.

-Can be done seated or standing

Benefits of Cable Rows — source:https://www.verywellfit.com

– Used by lifters in a range of sports such as powerlifting, bodybuilding, and Olympic weightlifting.

– Used by athletes to decrease the risk of injury and improve their performance.

– Can be performed holding a barbell on your back or using a machine, but this can cause poor posture and form. Using free weights is usually more effective for increasing both strength and size.

– Can be used to help increase endurance in strength training because they are great for developing the upper body’s capacity to tolerate heavyweights being lifted reps over and over again.

#6 Variations of Cable Rows:

“Cable rows are a fantastic way to work your upper body muscles in addition to building strength.

-Bent over rows: This exercise is performed with the knees bent, back straight, and both arms pronated. The bar should be below the knees when performing this exercise.

-Lat pulldowns: This exercise is performed with the elbows completely out at each repetition.

-Seated rows: This exercise is performed sitting upright or from a seated position with a barbell.

-T-bar rows: Can be performed standing or sitting using either one arm or two (in case of using two arms, one arm should go on each side of the low pulley.

Variations of cable rows — source:https://images.ctfassets.net

#7 Important Points To Remember while doing Cable Rows:

-Your elbows should move down and behind your back at the top of the movement for full contraction.

-Keep a natural arch in your lower back. Do not arch it up as you are pulling up on the bar.

-Do not swing/twist the torso at all while pulling the weight up towards you, keep arms straight and pull the weight straight up towards you.

-Keep breathing to a minimum (no more than 5 breaths per set, 3 sets of 10 repetitions).

-Maintain elbow position throughout the movement by keeping both arms together.

– Reach arms behind your back, with palms facing forward and elbows pointing outwards. The bar will slide down your front thighs as it is pulled towards you.