Instructions:
- 1Sit on the floor and extend your legs out in front of the cable machine
- 2Grab the rope with both hands and lean back slightly
- 3Pull the cable towards your abdomen
- 4Pause and squeeze your back muscles
- 5Extend your arms back to starting position
Tips:
- Ensure your back is straight during the exercise
- Adjust your position until you feel a comfortable stretch on your lats
- Pull the cable with your elbows and not with your hands to enhance engagement of the back muscles
- Avoid using too much weight as it can compromise form and lead to injury
Cable Seated on Floor Row with Rope: A Comprehensive Guide
The Cable Seated on Floor Row with Rope is an effective strength training exercise primarily targeting the back muscles, specifically the infraspinatus, latissimus dorsi, teres major, teres minor, and the lower and middle fibers of the trapezius. This exercise is ideal for anyone looking to enhance their upper body strength and improve muscular endurance.
Equipment Needed
To perform this exercise, you will need a cable machine equipped with a rope attachment. This setup allows for a controlled movement that efficiently engages multiple muscle groups in the back.
How to Perform the Cable Seated on Floor Row with Rope
- Start by sitting on the floor in front of the cable machine, ensuring that your legs are extended forward.
- Attach the rope to the low pulley on the cable machine.
- Reach for the rope, grasping it with both hands, and pull it towards your torso while keeping your back straight and core engaged.
- Squeeze your shoulder blades together at the end of the movement, then slowly return to the starting position.
Tips for Success
- Maintain Proper Form: Focus on keeping a neutral spine throughout the movement to prevent any strain.
- Control Your Movement: Use a slow and controlled motion to engage the muscles effectively and avoid injury.
- Adjust Weight Accordingly: Choose a weight that allows you to perform the exercise with proper form for the desired number of repetitions.
- Incorporate into Workout Routine: Consider including this exercise in your regular back training routine to build strength and promote muscle growth.
Conclusion
The Cable Seated on Floor Row with Rope is a versatile exercise suitable for all fitness levels. Whether you are a beginner or an experienced athlete, this movement can help you achieve your strength training goals. Be sure to integrate it into your workout program to maximize the development of your back muscles.