All bodybuilders know the seated
cable rowing machine, which is a horizontal rowing type movement and the lat pulldown, a vertical pulling movement.
Unlike the seated row machine, there is no chest pad on
the cable row machine, so the exerciser needs to be very careful with their seated row technique.
The Self - Impaling Cable Row Machine - I quite like
cable row machines that have a support pad for your chest.
Not exact matches
Seated
row This
cable - based, fixed - motion
machine employs a
rowing motion to target your upper back better than the standard lat pulldown bar.
The first part is doing close grip reverse pulldowns done on a Hammer Strength
machine, which is intended to target the lats and the upper back, the seconds part is doing overhand grip bent over barbell
rows, intended to put on mass and the third part is doing seated
cable rows, intended to add thickness to the teres major and the rhomboid muscles.
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
While the pull - downs and pull - ups provide the vertical tension, you can achieve the horizontal tension with seated
cable or
machine rows.
●
Machine or
cable chest press ●
Machine or
cable seated
row ●
Machine leg press or dumbbell squat ●
Machine or
cable pulldown ● Plank ● Side plank (left) ● Side plank (right)
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.
For
rows, I like to use a
cable machine positioned about six inches above the athletes chest.
Seated
cable rows, bent over barbell
rows, inverted
rows, one arm dumbbell
rows, incline dumbbell
rows, T - bar
rows and even certain
machine rows are all great options.
Upper - body connection: Side lunge to
row: In a
cable pulley
machine or with a tubing stand laterally and step to a side lunge while simultaneously, you pull the arm to one side fully contracting the back and sit on the other leg.
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.).
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different
machines calves: standing calf raise, seated calf raise Chest: bench press,
cable flyes back: bent over
row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension,
cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches,
cable side crunches
The seated
row machine and seated
cable row are the most common types of
row exercise that you will find in the gym.
Some of the popular
rows include: the seated
row machine, the seated
cable row, the high pulley
row, the seated
row using resistance band and the standing
row.
First the routine in order Smith
machine squats deep, calf raises, hamstring curls, flat bench or incline dumbells, seated
rows or wide grip lat pull down standing curls,
cable tricep extensions.
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Tip: If you don't have a high and low
row machine, you can use a
cable machine with two handles in a high and a low position instead.
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.
The
machine row exercise is similar to the seated
cable row and barbell
row.
For the
rows, you can pick anything you want, but make sure to use barbell or dumbbell
rows, seated
cable rows and chest supported kind of
machine rows.
Use the barbell, dumbbells, a gym
machine or your own body weight to perform the
rowing motion without using the
cable.
Whether you are working out with t - bar
rows, dumbbell
rows, seated
cable rows, barbell
rows, Hammer Strength
machine rows, inverted
rows, chest supported
rows or whatever else you do... it's all the same.
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.
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension, standing military press, seated leg curl, biceps curl, standing calf raise, lat pulldown,
machine back extension, seated
cable row;).
Two - arm Hammer Strength
machine rows 3 8 Barbell or dumbbell rows 3 8 Machine pullovers or seated cable rows 3 8 One - arm Hammer Strength machine rows 3 8 Seated dumbbell shrugs 4 8 - 10 Deadlifts *
machine rows 3 8 Barbell or dumbbell
rows 3 8
Machine pullovers or seated cable rows 3 8 One - arm Hammer Strength machine rows 3 8 Seated dumbbell shrugs 4 8 - 10 Deadlifts *
Machine pullovers or seated
cable rows 3 8 One - arm Hammer Strength
machine rows 3 8 Seated dumbbell shrugs 4 8 - 10 Deadlifts *
machine rows 3 8 Seated dumbbell shrugs 4 8 - 10 Deadlifts * 3 - 4 8