Seated cable row is an upper body exercise that strengthens the upper back and shoulders, increases core stability, aids in weight loss, and improves body posture. This exercise works on different muscles in the back and arms, which include latissimus dorsi, rhomboids, trapezius, and biceps brachii.
At the same time, this exercise proves effective in preventing back pain. So, if you are looking forward to building strength and shaping your physique, seated cable rows will help you achieve your goals. To know how to do seated cable rows and the manifold benefits, keep reading.
Steps To Do the Seated Cable Row
Mentioned below are the steps that must be followed while doing this exercise and enjoy rowing exercise benefits –
Step 1: Sit on the cable row machine and place your feet on the foot pad with your knees bent. Extend your arm and grasp the cable attachment. You must sit in a way where you do not have to curl your lower back in order to hold the handle and finally brace the core/abdominal area.
Step 2: Exhale and stretch your arm, and then bend it to pull the cable. Keep the elbows tucked in and back straight. Wait for 1 second and extend the arm again, returning the cable to its original position. Allow the shoulder to relax, and then repeat the process again.
| Do You Know? Though seated cable rows are considered safe, there are some potential risks that you must take into consideration. Doing seated cable rows using too much weight and in improper posture can lead to back and shoulder strain or injury. If you are not following a proper grip technique, you can have severe wrist and forearm pain. |
What Are The Benefits Of Doing Seated Cable Row?
Mentioned below are the stunning benefits of doing the cable row exercise –
- Builds Shoulder Muscles
Seated cable rows activate many muscle groups all over the body, which include latissimus dorsi (present in the middle back), erector spinae muscles, etc. This increases the upper body strength. Additionally, this exercise counteracts the impact of exercises that emphasise primarily the anterior muscles and chest. This helps in ensuring balanced upper back and shoulder muscle development.
- Improves Grip Strength
As seated cable rows strengthen the upper back muscles of your body and work on forearm muscles, and they automatically help improve posture. By continuously gripping the cable handle and pulling it closer to the body, you can increase the strength of the forearm.
- Develops Core Stability
During the exercise, you are required to keep the chest out and shoulder blades lifted. You also have to keep your core embraced. Even while leaning forward, you must ensure that your back is straight. As you have to be very specific about posture while doing this exercise, it helps develop core strength and stability.
- Prevents Pain and Injuries
The seated position involved in the exercise helps in reducing lower back involvement. Strengthening exercises like seated cable rows prove highly effective in curing lower back pain.
- Maintains Shoulder Health
The exercise strengthens the latissimus dorsi muscles, making the shoulder more stable, thereby preventing injuries. Shoulder injuries are prevalent in sportspeople, especially those who play basketball, baseball, volleyball, tennis, etc. Hence, doing cable row exercises will help them escape risks.
Another compelling benefit of doing seated cable row exercise is that it can be done in many ways and can be used to target multiple muscle groups. You can initially start with lightweight and then shift to the advanced stage as your body starts adapting.
You can opt for a single-arm cable row and keep one hand at your side while pulling the handle towards your navel with your other hand. This single-arm exercise is a core challenge and proves effective if one side of your body is stronger than the other part.
In addition, you can also opt for a wide grip cable row. In this, you have to change the grip or hold of the cable to a wider stance. This will help you target different muscle groups. This variation focuses more on the back. You must use a bar grip attachment to do this variation of the seated cable row. It is a compound horizontal pulling exercise that eliminates the usage of the arm’s musculature.
| Expert Tip While doing the seated cable row, you must make sure that your back remains straight throughout. Avoid hunching your shoulders when the arms are extended. You must try to maintain a neutral lower back and keep your torso stationary. In case you have shoulder strain or injury, avoid doing seated cable rows. |
Wrap Up
Seated cable row proves effective in developing the muscles of the forearms and back. It is considered an all-around compound exercise. However, you must be aware of the risks and avoid making mistakes like moving the torso, rounding the back, returning the weight very fast, etc. This helps you prevent injuries while developing muscles for a better physique and fitness.
