Instructions:
- 1Sit down on the high row machine, feet flat on the ground and grab the V-bar with an overhand grip.
- 2Keeping your back straight, pull the handle towards your body, to your lower chest/stomach area.
- 3Squeeze your Shoulder blades when you are at the peak contraction, hold for a second.
- 4Release the handle back to the starting position in a slow and controlled manner.
- 5Repeat for the desired number of repetitions.
Tips:
- Try to perform the movement with your back muscles, not your arms.
- Maintain a good posture throughout the exercise.
- Avoid jerking and using momentum to pull the handle.
- Inhale while returning the handle, exhale while pulling it towards you.
Cable Seated High Row: A Comprehensive Guide
The cable seated high row is an effective exercise primarily targeting the latissimus dorsi, a key muscle group in your back. Utilizing cable equipment, this movement enhances upper body strength and promotes better posture by engaging multiple muscle fibers throughout your back.
To perform the cable seated high row, follow these essential instructions:
- Begin by sitting on the cable machine with your feet firmly planted against the footrest.
- Grip the V-bar attachment or rope with both hands, arms extended in front of you.
- Engage your core, and pull the handles towards your chest while leaning back slightly, keeping your elbows high.
- Pause briefly at the peak of the movement, then slowly return to the starting position.
For individuals seeking variations, consider these cable seated high row alternatives to diversify your workout:
- Cable Seated High Row V Bar: Similar movement with an emphasis on grip variation.
- Seated Cable High Row Muscles Worked: Focuses on different back muscles when angles are adjusted.
- Cable Rope Seated High Row Alternative: Utilizing a rope attachment can provide a different stimulus.
- Seated Cable Wide High Row: Targets outer areas of the back for a wider lat development.
When incorporating the cable seated high row into your routine, remember these tips:
- Aim for controlled movements to maximize muscle tension and prevent injury.
- Keep your shoulders down and away from your ears to avoid strain.
- Adjust the height of the cable to suit your body mechanics for optimal performance.
- Consider using a single-arm variation, such as the cable single arm seated high row, for an extra challenge and improved unilateral strength.
This exercise is ideal for anyone looking to enhance back strength and aesthetics. Integrate the cable seated high row into your workouts to see significant improvements in your upper body development.