The seated cable row this exercise is going to target all parts of your back with emphasis on your lats rhomboids and lower traps now in this article I'm gonna tell about a cable machine and a bench with a pair of dumbbells to act as my footplate but keep in mind the technique is the exact same as if you're to use a machine specifically for cable rows to initiate the setup adjust the height of the cable and hook the attachment onto the machine
I prefer to use a v-bar as this utilizes a close
neutral grip which makes it easier to keep your elbows in more efficiently
engaging the lats as for the grip make sure to grab the bar firmly in the palms
of your hands with either your thumbs wrapped over or around then sit down onto
the bench and place your feet straight up onto the stand or in this case the
dumbbells while maintaining a soft bend at the knee from here pull the bar back
by puffing out your chest
Straightening out your posture then protract your scapula and push your shoulder blades apart while just slightly leaning forward to fully stretch out your lats the starting position should look something where your knees are slightly bent your torso is tilted forward your arms are fully extended your spine is neutral and your shoulder blades are depressed and pushed forward from here begin the concentric by retracting your scapula and pulling your shoulder blades back while keeping your elbows tucked in tight by your side.
Focus on initiating the move with your lats as opposed to your arms by driving your elbows down and back towards your hips like you're squeezing something in between your armpits a slight arch in your upper back at the top is totally fine just as long as you feel the contraction in your lats and your lower back remains neutral additionally make sure to keep your shoulders down away from your ears and pull the bar straight back just above your belly button from here begin the eccentric by protracting your scapula and pushing your shoulder blades forward while keeping your elbows in and your shoulders down think of following the bar with your torso by slightly leaning forward without losing control of the weight or letting the weight pull you again.
Focus on stretching your lats and fully extend your
arms to get back into the starting position for the next round now although it
may seem beneficial to keep a strict posture it usually just limits the range
of motion and takes the attention off your back so instead lean forward at the
start and then lean back at the end to undergo a full stretch and contraction
to incorporate this into a routine choose a moderate to heavy weight for three
to four sets of anywhere from 8-15 reps.
