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The cable row is one of the best cable exercises around and very neatly demonstrates the edge this machine has over free weights, because throughout the row movement you work against the same level of resistance so the muscles enlisted by the exercise are worked evenly. Chief among these are your lats, but your rear delts and erector spinae are also targeted, along with your biceps and forearms.
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The seated cable row is a back exercise that primarily targets the latissimus dorsi. It also trains the other upper back muscles, such as the rhomboids, traps, and posterior deltoids. You can put more emphasis on these muscles by changing your grip. The seated cable row has been a staple in bodybuilding routines since time immemorial.
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Face-Away Cable Curl: 2 x 15 with a drop set. Rest-Pause: Finish the set of 10 repetitions and rest 10 seconds before repping it out to failure two additional times. Drop Set: Finish the set of 15.
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The cable row is a popular choice for building a stronger and bigger back. This article will detail the muscles worked by the cable row, how to perform the movement with proper form, and a few of its primary benefits. Table of Contents [ show] How to Perform the Seated Cable Row with Perfect Form
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You gotta row to grow. The seated cable row delivers lat size, a stronger upper back, and less lower back pain. Here's how it's done. Written by Chris Colucci Last updated on Oct 25, 2022 Back exercises come in two basic patterns: vertical, or overhead, pulls, like the classic pull-up, and horizontal rows.
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Cable rows are an effective exercise for strengthening the back muscles, as well as the biceps and shoulders. They can be used to target specific muscle groups or work multiple muscles at once. Cable rows also provide a greater range of motion than traditional rowing exercises, allowing you to work more muscle fibers and increase your strength.
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Step 1 — Set Yourself Up Start by taking a seat on the bench, facing the cable stack. Grab the handles. Extend your legs so your hips are far back on the bench. Bend your knees slightly with a.
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Biceps Anatomy Top Cable Machine Exercises for Bigger Biceps 1. Cable biceps curl 2. Supine cable biceps curl 3. Overhead biceps cable curls 4. Cable hammer curls 5. Cable preacher curls 6. Single arm cable curl 7. Squatting cable curl 8. Cable spider curls 9. Cable reverse curls
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Although the standard cable bicep curl is certainly a good mass-builder, seated cable curls let you emphasize the peak contraction part of the rep a lot more. As such, they're one of the most effective arm exercises for getting a wicked muscle pump. The trouble is that most lifters perform the seated bicep curl and the seated cable curl.
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The biceps muscle — yes, it's singular — is on the front of your arm and plays a big functional and aesthetic role in upper body movement. If it's time to give your biceps muscles a bit more.
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Seated Row (Single Arm with Trunk Rotation). Major Muscles Used - Latissimus Dorsi, Rhomboids, Trapezius, Biceps, Abdominals (Obliques). Begin this cable exercise sitting in optimal posture with your back and neck straight, knees bent and hand holding the cable handle with a light weight as demonstrated (figure 4).
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1. Standing Straight-bar Curls 2. Cable Preacher Curl 3. Cross Body Cable Curl 4. Overhead Cable Curl 5. Incline Bench Cable Curls 6. Behind the head Cable Curls 7. Rope Hammer Curl 8. Behind the back Cable Curl 9. Lying Cable Curl 10. Lying High-pulley Cable Curl 11. Reverse Cable Curl 12. Cable Concentration Curl Conclusion Cable Bicep Exercises
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Benefits of the Seated Cable Row. The seated cable row is a pulling exercise that generally works the back muscles, particularly the latissimus dorsi, a.k.a. "lats." The rhomboid muscles between your shoulder blades also get a workout with this move. Your trapezius muscles along the back of your neck, shoulders, and upper back are also involved.
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The cable or "cable pulley" machine is a type of training equipment used to produce constant resistance and tension during compatible exercises. The general characteristics of a cable machine involve an interchangeable handle attached to a reinforced cable, of which attaches to a stack of weighted blocks through a pulley mechanism.
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Image Credit: George Doyle/Stockbyte/Getty Images Cable rows require the use of a V-bar, and they are performed from a seated position on a low pulley machine. As you pull the bar toward your gut, you bend your elbow and shoulder joints. This in turn causes you to work multiple muscles at the same time.
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Reverse-grip bent-over row. Cable seated row (underhand grip) Incline dumbbell row (underhand grip) In your workout: Include it in your back routine, or as a bridge exercise when training back and biceps together. Go fairly heavy and train in the classic muscle-building rep range of 8-12 reps.