Saturday, June 7, 2014

Seated Cable Row

  Main Muscle Group: Middle Back
  Secondary Muscle(s): Biceps, Lats, Shoulders
  Exercise Type: Strength
  Equipment Required: Cable
  Mechanics: Compound
  Force Type: Pull
  Experience Level: Beginner

Now what:
1.     Set the appropriate burden on the weight stack and attach a close grip bar or V-bar to the seated row machine.  Preferably use a ‘d-clip’ to attach; not cello tape or glue, as this will not hold well, nor will it pass OHS standards.
2.              Embrace the bar with a neutral grip (palms facing in).
3.               Keeping your legs marginally bent and your back straight, pull the weight up somewhat off the stack. You should be sitting straight upright with your shoulders back. (Just imagine those “Stop slouching” taunts from your mother as a child.) This is the starting position.
4.              Keep your body in position; think of those painted gold or silver busker in the city mall that pretend to be a statue.  Important to think good form before you start, also important to know that no one will be throwing money in a hat at your feet, so no need to hold position for ever. Pull the handle into your stomach.
5.              Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.  I do not know why, but I always put my finger inbetween the clients shoulder blade, and then tell them to pinch my finger.  Probably an inappropriate moment now that I say, (or type) those words but it seems to work for good form.
6.              Repeat for desired or trainer required reps.

Performance pointers:
1.     “Hey, Quasimodo, you’re not a hunchback!” Your back must remain straight at all times. Your frame should remain fixed throughout the entire set.  Think busker statue. 

2.              Don't let your shoulders hunch over when your arms are extended.
3.              Use the back muscles to haul the load - resist urge to lean forward and use momentum to swing the weight back. Now smile.  Very important.
4.               Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.  

(Comments, feedbacks, likes and shares are welcome.)