Not sure which cable attachment you should be using for cable rows? Check out What Attachment To Use For Cable Rows? (5 Options). If you shrug your shoulders up, you’ll no longer be working the lats as effectively. Doing this increases lat activation and ensures you’re hitting the target muscle correctly. ![]() A solution here would be rowing unilaterally (one arm at a time) or using more challenging variations such as paused or tempo rows.Īs you row, make sure to keep your shoulders down and back. For more experienced lifters, some cable stacks may not have enough weight for bilateral rowing variations. Looking to target the mid-back and lats more? Row into your stomach and keep the elbows closer to your sides. Looking to train your upper back more? Row higher towards your chest and flare your elbows. A huge benefit of cable rows overall is the freedom of movement and their versatility. As you are using an attachment that has you rowing with both arms equally, it stops any differences in the range of motion from side to side. Keep your torso position consistent throughout the set. Once the bar reaches your torso, control the load back to the starting position.Aim to keep a 30-45 degree angle between your upper arm and torso. From here, row the bar towards your lower ribs by driving your elbows back.Lean back so that your torso is at 90 degrees to the floor and allow your arms to remain fully extended in front of you.Place your feet against the cable stack to support yourself. Set a wide straight bar attachment to the bottom of a cable stack and sit in front of the stack holding the bar with a pronated (palms facing down) grip about 1.5x shoulder width.The wide-grip cable row targets more of the lats than other cable row variations, making it an excellent option for anyone looking to add size or strength to the lats. Wide-grip rows are a staple in so many programs, and that should not change just because you are using cables. ![]() Wondering how much training you actually need for your back? Check out my article Are Rows And Pull Ups Enough For Back And Biceps? to find out. The main benefit of cables is their versatility and freedom of movement, which allows you to position yourself and work through ranges of motion that are far easier to achieve than with machines or free weights alone. seated cable rows and cable upright rows, respectively), unilateral (single-arm), and bilateral (using both sides of the body at the same time) movements, and train through a variety of rep ranges. ![]() To fully train the back, you will need to incorporate a mixture of horizontal and vertical pulling movements (i.e. How to Effectively Train the Back with Cables They aren’t a primary muscle group worked in row movements, but they do provide assistance to the other muscles and are engaged as you bend your arms. The biceps are a group of two muscles located at the front of the arm that enable you to bend your arm. They enable you to move your arm out and back. The rear deltoids are the muscles at the back of the shoulders and upper arms. The traps help you maintain an upright posture and move your head while the rhomboids help hold the shoulder blades to the rib cage and enable you to draw your shoulder blades down and back. The trapezius runs along the back of the neck and shoulders and the rhomboids are located near the center of the upper back. ![]() The trapezius (or traps, for short) and rhomboid muscles are located in the upper back. It’s the largest muscle in the back and aids in the movement of the shoulder joint and the straightening, bending, or twisting of the back. The latissimus dorsi (or lats, for short) is the large muscle group that runs along the outside of the mid to lower back. The back is a group of muscles with varying functions, including the: The goal of back exercises with cables should be to target the entirety of your back. So, what are the 10 best cable back exercises for muscle mass?īy the end of this article, you will understand how to effectively use each of these exercises to help train your back. However, cables are an incredibly versatile and useful piece of equipment to train your back. Effective back training should incorporate a variety of exercises and target all of the major back muscles.īack training often revolves around free weights and plate-loaded machines, and cables are often neglected.
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