I consider the v - bar handle to be the default attachment for the seated
cable row exercise.
The seated
cable row exercises multiple muscle groups and major joints in the body, and what's most important for us, it effectively works the entire back by training the erector spinae in the lower and middle back, the trapezius in the upper back, the rhomboids and latissimus dorsi in the middle and the teres major in the outer back.
Not exact matches
You can start with lat pulldowns (or pull - ups) as a first
exercise and superset with
cable rows.
That being said, the best
exercises for strong rear delts include the high -
cable reverse flyes, uncrossovers, j - pulls, one - arm dumbell side
rows and bent - over wide - grip barbell
row to neck.
Sample
Exercise Setup: Chest — 3
exercises, 1 incline, 1 flat and 1 decline Back — 4
exercises, 1 wide chin up or latt pull, 1
row, 1 pulley or machine
row, Deads or pullovers (alternate between these two) Delts — 3
exercises, overhead press, side laterals, bent laterals Triceps — 3
exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3
exercises, preacher curl, barbell or dumbbell curl,
cable curl Quads — 3
exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1
exercise, leg curl Calves — 3
exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3
exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1
exercise, shrugs
For barbell
rows, pull ups, seated
cable rows, dumbbell
rows and hyperextensions, the number of sets you perform for each
exercise will vary as follows:
Does añyone know an
exercise I could use for bent over
cable rows and bent over barbell
rows besides the
exercise he has listed?
We also use them to help our clients feel the idea of global stability when performing
exercises like single arm
cable rows and presses.
Upward or upright
cable rows are a good
exercise for the upper trapezius and rear deltoids.
Two examples of good
exercises that can be used at this step are the face pull (begin with a band or use light loads on the pulley machine) and the seated
cable row.
The best
exercises for adding mass to the center of the back are
rowing movements (seated
cable row, barbell
row, one arm dumbbell
row, machine
row, etc.).
The seated
row machine and seated
cable row are the most common types of
row exercise that you will find in the gym.
Handa et al. (2005) compared a number of upper body pulling
exercises including the upright
row, seated
cable row, bent - over
row and lat pull - down to the front or rear.
When comparing the pull - down
exercise performed with a supinated grip to the
cable seated
row, superior muscle activity was displayed during the seated
row (21 ± 11 vs. 30 ± 12 %).
Handa et al. (2005) compared a number of upper body pulling
exercises including the upright
row, seated
cable row, bent - over
row and lat pull - down to the front or rear, to investigate the effect on peak muscle activity.
Because this
exercise is done with higher weight than the one arm
cable row, it is important to support your body to prevent injury to the low back.
What to do: Work on strengthening your back muscles —
Cable rows are a good
exercise (not with the
rowing machine) use the seated
cable row, or you can use a resistance band.
Your final lat
exercise should be 3 to 5 sets of seated
cable rows.
The machine
row exercise is similar to the seated
cable row and barbell
row.
For the back, I would recommend
exercises such as hyperextensions, deadlifts, seated
cable rows and bent - over
rows.
Exercises that build these muscles include rear deltoid raises, seated
cable rows, wide - grip lat pulls, pull - ups, bent - over
rows, and one - arm dumbbell
rows.
While
cable face pull employ the horizontal plane of motion,
exercises such as shoulder shrugs and upright
rows employ the vertical plane of motion.
A comprehensive, but not exhaustive list of
exercises that target these muscles groups include barbell
rows, Pendlay
rows, seated
cable row, lat pulldown or face pulls and can be incorporated into your routine after your compound lifts.
Since you are in a fixed position, the seated
cable row is the perfect
exercise to help develop all the middle and upper back muscles in the body.
The seated
cable row is a great
exercise that is commonly done incorrectly.
You'll see people on the lat pull - down machine, doing
cable rows and all kinds of other machine
exercise just to avoid setting foot under the pull - up bar.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated
cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing biceps curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the
exercises in the McRobert books.