Standing cable row

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If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments. Think: rope, straight-bar, single-handle, v-bar That means you've got plenty of different grip options, with each one challenging your hands and forearms in new, strength-and muscle-building ways. There are tons of cable attachments you can choose from.

Standing cable row

The only standing rope cable row equipment that you really need is the following: cable machine and rope. There are however many different standing rope cable row variations that you can try out that may require different types of standing rope cable row equipment or may even require no equipment at all. Learning proper standing rope cable row form is easy with the step by step standing rope cable row instructions, standing rope cable row tips, and the instructional standing rope cable row technique video on this page. Watch the standing rope cable row video, learn how to do the standing rope cable row, and then be sure and browse through the standing rope cable row workouts on our workout plans page! Equipment Needed Cable Machine Rope. Sitewide Performance. All Male Female. Incline Dumbbell Row. Reverse Fly. Machine Reverse Fly. Seated Machine Row.

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Home » Strength » Cable Standing Row. This exercise involves standing with a cable machine and pulling the cable towards your body while keeping your back straight and engaging your shoulder blades. It primarily targets the muscles in your upper back and shoulders. Back , Latissimus Dorsi , Traps. Stand with your feet shoulder-width apart and your knees slightly bent.

Standing cable row

Robert Turp. The standing cable row is a beginner-friendly exercise primarily designed to strengthen the muscles of the back. You can do a warm-up set to gauge how much weight is appropriate for your fitness level. We usually aim for between repetitions, so choose a weight that fits this sort of range. Standing cable rows primarily work the muscles of the back, shoulders and arms; including the latissimus dorsi, rhomboids, trapezius, and biceps. These large muscles on the sides of the back are fundamental for any sort of pulling movement. Strengthening the lats contributes to a wider back appearance and aids in stability during many daily activities. The rhomboids are targeted as you squeeze your shoulder blades together during the pull. These muscles, located between the shoulder blades, help in retracting the scapula, contributing to an upright posture.

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With them, you can change the starting height of any exercise and use a variety of attachments, including a rope, v-handle also known as a double-D handle , straight-bar and single-handle also known as a split-handle. Once you get the hang of the split-stance standing row, feel free to switch to a neutral stance. Secure the rope attachment to the cable. Reverse Fly. Trying to target middle back and already have two arm bent over dumbbell row as one of the exercise and therefore i don't know if i should do the one arm dumbbell row. It Builds Multiple Muscles at Once. The biggest benefit to using the rope handle is it activates your wrist and forearm muscles to a greater degree than other attachments, making it a great way to challenge your grip strength, according Jake Harcoff, CSCS, MS, a certified kinesiologist and owner of AIM Athletic in British Columbia. Grip the band with both hands and step back until your arms are extended in front of your torso, about chest-height. Think: rope, straight-bar, single-handle, v-bar Replies: 3 Last Post: , PM. Allow your left knee to bend slightly and your left arm to hang toward the floor, palm facing in. Focus on keeping your shoulders back and down as you row.

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments.

Both involve a narrow grip that will help build your large back muscles the lats. A split stance offers more stability than standing with your feet parallel known as a neutral stance , which can help you focus better on the muscles you need to target lats and upper back muscles , Durney explains. Doing so will put more emphasis on the upper back muscles rhomboids and trapezius and arm muscles, she says. But raise the height and you'll recruit more of your upper back and arm muscles. The biggest benefit to using the rope handle is it activates your wrist and forearm muscles to a greater degree than other attachments, making it a great way to challenge your grip strength, according Jake Harcoff, CSCS, MS, a certified kinesiologist and owner of AIM Athletic in British Columbia. Pull the weight toward your ribcage and your elbow back toward your hip, squeezing your shoulder blade at the top of the movement. Why Use a Cable Machine? So, be careful not to pick a band that's too thick; you want to be able to complete every row with control. Set your feet shoulder-width apart and bend slightly at the knees. Incorporating the standing row can help balance a press-heavy routine, which will only elevate your performance both in and out of the gym. Then, grip the handle s with both hands palms in and step back until your arms are extended. Thread: Standing Cable Rows? Then, grip the handle with one hand palm in and step back until your arm is extended in front of your torso, about chest-height. Skill Level Intermediate. If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row.