The Cable Low Seated Row is a strength training exercise that primarily targets the muscles of the back, including the lats, rhomboids, and traps. This exercise can help improve muscle strength and endurance in the back, as well as improve posture and prevent injury.
How to perform
Step by step instructions for Cable Low Seated Row:1. Begin by attaching a straight or angled bar to the low pulley of a cable machine. Sit on the bench facing the cable machine, with your feet flat on the ground and knees slightly bent.
2. Grab the bar with an overhand grip, hands shoulder-width apart. Keep your back straight, chest up, and shoulders relaxed.
3. Extend your arms fully in front of you, maintaining a slight bend in the elbows.
4. Inhale and pull the bar towards your lower ribcage, squeezing your shoulder blades together. Keep your core engaged and maintain a neutral spine throughout the movement.
5. Exhale as you slowly return the bar to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions, aiming for 2-3 sets of 10-15 reps.
7. To increase intensity, you can add more weight to the cable machine or use different attachments such as handles or a V-bar.
8. To modify the exercise, you can also perform a single-arm cable row by using one arm at a time instead of both arms simultaneously.
Remember to start with a light weight to ensure proper form and prevent injury. Consult with a fitness professional if you're unsure about how to perform the Cable Low Seated Row correctly.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.