Cable Rows

The cable row machine works the lats, the middle traps, and the rhomboids. You should remember to keep your back erect even as you lean forward to return to the start position. As you pull the handle toward you—the initial pull is where your lats are worked—remember to keep your chest up and squeeze your shoulder blades together. (This is where the traps and the rhomboids are worked.) Like virtually every exercise we recommend, cable rows should be performed slowly, with the exhalation coming on the positive phase of the movement. (In this case, the pull toward the chest.)

Cable row midrange position.

Here is how you properly perform a cable row:

1. Sit down and place your feet against the foot platform.

2. Grab the bar and lean back slightly.

3. Pull the bar to your midsection.

4. Pause briefly and slowly return to the starting position with arms fully extended.

The following is a list of don'ts:

> Swing your upper body back and forth in an effort to lift the weight.

> Allow the weight stack that is being lifted to slam or bounce against the remainder of the weight stack between repetitions.

>- Perform the exercise rapidly.

The following is a list of do's:

> Keep your abdominals tight and back erect. >- Keep your knees slightly bent.

> Squeeze your shoulder blades together at the finish position.

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