Row (Cable Low)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Keep your legs slightly bent and still throughout the movement. • Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended. Variations: Straight bar: Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasizes the posterior deltoids, rhomboids and mid-part of the trapezius.
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