Cable Row

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Attach suitable attachment.
2. Grasp handle with suitable grip.
3. Sit on platform, keeping torso erect, back straight, and knees bent.

Excution/Movement

1. Whilst keeping good body posture, pull attachment to abdomen.
2. After peak contraction, control the attachment back to the starting position, allowing for a slight stretch of the back before returning to the concentric phrase.
3. Repeat movement for desired amount of repetitions.

Comments

The seated cable row is an excellent exercise to stimulate the general back muscles; latissimus dorsi, rhomboids, middle and lower fibres of the trapezius. Also recruited during the lift are the elbow flexor muscles, the posterior deltoid, and erector spinae if you choose to bend the lower back forward during the eccentric phrase, then pull it back to position during the concentric phrase.

The seated cable row is a similar movement to that of the bent over barbell row, however, form is usually easier to maintain during the cable row as feet are usually supported, and you are seated throughout execution.

The movement can be performed with a straight back throughout the execution, or you can opt to bend the lower back forward during the eccentric phrase, then pull it back to a straight position during the concentric phrase. This will stimulate the erector spinae greatly.

Experiment with different grip attachments to stimulate the back muscles in different ways. Overhand grip, underhand grip, rope, wide bar, narrow bar, ‘V’ bar, can all be used on the cable row to stress the muscles in slightly different ways, and add variety to your workouts.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.