The seated cable row is a staple exercise for a strong, wide back. It hammers your trapezius, which gives your back the width and thickness that characterizes strength and power. Start the movement by squeezing your shoulder blades together. Row and touch the bar to your chest with every repetition.
What are the four cable machine back exercises?
What Cable Machine Back Workouts Can I Do?
- Wide-Grip Lat Pulldown. 4 sets, 8-10 reps. What is this?
- Reverse Grip Cable Pulldowns. 4 sets, 8-10 reps. See the exercise here.
- Straight-Arm Pulldown. 3 sets, 10-12 reps.
- Face Pull. 3 sets, 15 reps.
- Seated One-Arm Cable Pulley Rows. 3 sets, 10-12 reps.
How do I hit back with cable?
Set up cable with rope attachment just lower than hip height. Get into squat position with your arms fully extended grabbing the rope with a neutral grip. Keeping your weight in your heels in one motion stand up and pull the rope back until your hands reach your sides.
Is cable row a good back exercise?
Works multiple muscle groups.
Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.
What cable exercise works for back? – Related Questions
What row is best for back?
The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
Should you go heavy on cable rows?
To Increase Strength
You can use the seated cable row to build general back strength. However, it’s not something that should be trained so heavy that you need to perform extremely low reps. If you are looking to build a stronger back, you may want to look at using a barbell bent over rows, deadlifts, or carries.
Are cable rows effective?
Is the Cable Row Good? Yes, the exercise is a safe way to build strength and muscle in the back and arms. They are also an effective way to teach the body how to fire the lats and improve the mind muscle connection.
What are the benefits of cable row?
Seated Cable Row Benefits
- Increased Strength.
- Better Posture.
- Stronger Upper Back.
- Better Back Definition.
- Better Core Stability.
- Increased Core Strength.
- Improved Muscular Balance.
Are cable rows worth it?
Seated cable rows might be better than bent over barbell rows for workout phonetics who have trouble with their hips and lower back, because seated cable rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.
Do rows help back muscles?
For building your back muscles, there are few better exercises than rows. The basic movement, which can be deployed in a wide range of varieties with just about every type of implement, is particularly effective because it can help to break you out of your typical patterns.
What is the best lower back exercise?
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times.
What is the most effective row?
Here are the most common and effective versions of the row that can be incorporated into any strength training routine.
- Bent over row (3 sets of 10 to 12 reps)
- One-arm dumbbell row (3 sets of 8 to 10 reps on each arm)
- T-bar row (3 sets of 10 reps)
- Gorilla row (3 sets of 10 reps on each arm)
Can you get a big back with just rows?
While rows and pull ups are great for the mid and upper back muscle groups, you will not be sufficiently loading the lower back, primarily the erectors. If your goal is to develop your entire back, you should look to include exercises that target the erectors.
How do you get a thick back fast?
The 8 Best Exercises for a Wider Back
- 1 – Long Angle Dumbbell Row.
- 2 – Close Grip and Wide Grip Pull-Ups.
- 3 – Standing Cable Pullover.
- 4 – Reverse Grip Rows.
- 5 – Deadlift.
- 6 – Dumbbell and Barbell Pullovers.
- 7 – Lat Pulldown.
- 8 – Seated Cable Row.
How can I get a big back fast?
One workout to get a bigger back
- Romanian deadlift. Sets: 4. Reps: 6-8.
- Pull-ups. Sets: 3. Reps: 8-10.
- Barbell bent over row. Sets: 3. Reps: 6-12.
- Lying prone incline dumbbell row. Sets: 3. Reps: 8-12.
- Bent arm dumbbell pull over. Sets: 3.
- Lat pulldown. Sets: 3.
- Close grip inverted row. Sets: 3.
- Dumbbell single arm upright row. Sets: 3.
What muscles make your back look big?
Lats (Back)
The “lats” are the latissimus dorsi, the somewhat large muscles of the upper back on the outside below the armpit. When well-developed, as they are in some elite swimmers, they tend to bulge outward. Build the lats with lat pulldowns.
Which is the easiest muscle to build?
What are the easiest muscles to grow in later life?
- Lower Back Muscles.
- Latissimus Dorsi.
- Rhomboids.
- Abdominals.
- Hamstrings.
- Obliques.
- Calves.
- Forearm Muscles. This is more about grip strength than just your forearm muscles.
How many times a week should I workout my back?
How Much Should You Train? Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you’re lifting heavy weights—enough that you can only complete six to eight repetitions—you’ll need two or more days of rest before you perform the exercise again.
Are back muscles hard to build?
Whether your goal is to be a 250-pound menace or a 185-pound work of art, developing a V-shaped back is key to your muscular progression and overall strength. But building a powerful back is no easy task, especially because back musculature is complex and hard to see.
What are 3 exercises that strengthen your back?
15 best back exercises
- Resistance band pull-apart. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective.
- Lat pulldown.
- Back extension.
- Suspended row.
- Wood chop.
- Good morning.
- Quadruped single-arm dumbbell row.
- Wide dumbbell bent-over row.
What is the hardest body muscle to build?
5 OF THE HARDEST TO TRAIN BODY AREAS
- Obliques. Pretty much everyone does the standard ab crunches, but crunches aren’t going to develop your obliques.
- Calves.
- Forearms.
- Triceps.
- Lower stomach.
How do you tell if your back muscles are weak?
Signs of Weak Core Muscles
- Lower Back Pain. Low back pain has many causes.
- Bad Balance. Having good balance protects us from falls.
- Poor Posture.
- Hard to Get Up or Down.
- Difficulty Standing for Long Periods.
- Plank.
- Squat.
- Wall-Press Dead Bug.
