Seated cable row

Intermediate 189 lb What is the average Seated Cable Row? The average Seated Cable Row weight for a male lifter is 189 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Seated Cable Row? Male beginners should aim to lift 89 lb (1RM) which is still impressive compared to the general population. By Weight and Age BW Beg. Nov. Int. Adv. Elite 110 52 83 123 171 224 120 59 92 135 185 240 130 67 102 146 198 255 140 74 111 157 211 269 150 82 120 167 223 283 160 89 128 177 234 296 170 96 136 187 245 309 180 102 144 196 256 321 190 109 152 205 267 332 200 115 160 214 277 343 210 122 167 223 286 354 220 128 175 231 296 365 230 134 182 239 305 375 240 140 188 247 314 385 250 146 195 255 322 394 260 151 202 262 331 404 270 157 208 270 339 413 280 162 214 277 347 422 290 168 221 284 355 430 300 173 227 291 363 439 310 178 233 297 370 447 Age Beg. Nov. Int. Adv. Elite 15 76 114 161 216 277 20 87 130 184 247 317 25 89 133 189 254 325 30 89 133 189 254 325 35 89 133 189 254 325 40 89 133 189 254 325 45 85 127 179 241 308 50 80 119 168 226 289 55 74 110 156 209 268 60 67 100 142 191 244 65 61 91 128 172 221 70 55 81 115 155 198 75 49 73 103 138 177 80 44 65 92 124 158 85 39 58 82 111 142 90 35 53 74 100 128 Intermediate 104 lb What is the average Seated Cable Row? The average Seated Cable Row weight for a female lifter is 104 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Seated Cable...

Are you struggling to get the most out of your seated cable row exercise? You’re not alone! This common problem often stems from poor form during the exercise. While it may seem simple enough, there are many components to the seated cable row that can be tricky to master. But fear not! In this post, we’ll go over step-by-step how to perform the seated cable row properly so you can maximize your gains and see that back grow! Seated Cable Row Summary • Primary Muscles: • Secondary Muscles: • Equipment: • Mechanics Type: Compound • Force: Pull • Utility: Basic or Auxiliary Seated Cable Row Instructions • Sit forward on the seat or bench to grab the cable bar. • Next, place your feet on the foot support. • Then, slide your hips back, positioning your knees with a slight bend. • Pull the bar to your waist while straightening the lower back. • Keep pulling with your shoulders back while pushing your chest forward and arching your back. • Finally, allow the cable to extend your arms, stretching your shoulders forward, but keeping your lower back flexed. • Repeat the seated cable rows for 6-12 repetitions. Video Tutorial Benefits of Seated Cable Row The seated cable row is an effective exercise for targeting the posterior deltoid muscle, a key muscle in the shoulder area. This exercise helps to strengthen the posterior deltoid, which is important for improving posture, stability, and overall shoulder strength. Additionally, this exercise can help to improve scapular stability and ...

Back exercises come in two basic patterns: vertical, or overhead, pulls, like The seated cable row offers distinct advantages over barbells, dumbbells, or other machines. The combination of body position, leverage, and unique resistance from cable pulleys make the exercise an excellent muscle-builder when using proper form to Here’s a detailed guide to performing the highly effective seated cable row and programming tips to build a muscular, powerful back. • How to Do the Seated Cable Row • Seated Cable Row Mistakes to Avoid • Benefits of the Seated Cable Row • Muscles Worked by the Seated Cable Row • Who Should Do the Seated Cable Row • How to Program the Seated Cable Row • Seated Cable Row Variations • Seated Cable Row Alternatives • Frequently Asked Questions The seated cable row may, at first, appear daunting. Typically the machine consists of a long bench with a handle attachment on one side, an imposing weight stack, and not much in the way of reliable guidance. More so than many other exercises in the gym, the seated cable row can’t often be learned by standing non-creepily in the corner of the gym watching another lifter do their set. The variety of handle options, versatile pulling angles, and prevalence of plain old bad form make it hard to know who to replicate to get the results you’re after. Here’s a straightforward plan to learn basic and effective technique for the seated cable row. Step 1 — Take a Seat Credit: Miljan Zivkovic / Shutterstock Find a “V”-shape...

The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. • For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. • Lean over as you keep the natural alignment of your back and grab the V-bar handles. • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. • Repeat...

• Set the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated row machine. • Grasp the bar with a neutral grip (palms facing in). • Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position. • Keeping your body in position, pull the handle into your stomach. • Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position. • Repeat for desired reps. Seated Cable Row Tips • Your back must remain straight at all times. Your torso should be kept still throughout the entire set. • Don't let your shoulders hunch over when your arms are extended. • Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back. • Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results. This is an exercise demanding great form instead of great weight. It's very common for people to use too much weight which activates the biceps and deactivates the back muscles. Reduce the lb's so you can "flex" your shoulder blades during the pause at the top of the exercise. Also, using two handles or the rope instead of the V-Bar will help flex the shoulder blades. Using lifting straps will help deactivate the biceps but they can be clumsy to use. • I see the demonstrator has his feet against a t-shaped devic...

If you’re looking to build your upper body strength, look no further than the seated row. It’s a type of It’s done by pulling a weighted handle on a seated row machine. You can also do it on a seated cable row machine or by pulling a This exercise will tone and strengthen your upper body, which is essential for everyday movements, including pulling. Having a strong upper body also Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. Before getting started, adjust the seat and chest pad. Your shoulders should be level with the machine handles. Next: • Sit upright on the bench and plant your feet on the floor or foot pads, knees bent. Extend your arms and hold the handle or cable. Move your shoulders back and down. Brace your core. • Exhale. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. Pause for 1 second. • Inhale and slowly extend your arms, counting to 3. • Complete one set of 12 to 15 reps. The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. These muscles include the: • middle • • To do this version, you’ll need a seated cable machine with a straight-bar attachment. Hold the bar with your arms slightly wider than shoulder-width apart. Perform the seated row as usual. You can do seated rows with a resistance band if you don’...

The seated cable row is a great compound movement for building muscle and strength in the back muscles of the upper posterior chain (Backside of the body). Now, it’s an exercise that anyone can do regardless of training experience and the benefits are a big reason why everyone should incorporate the cable row in their workout routine for maximum results. Cable machines are amazing tools because they always keep constant tension on the muscles which is very necessary for overall muscle hypertrophy. The seated cable row is highly recommended as an effective back exercise which promotes overall back development. In This Exercise: • Target Muscle Group: All back muscles (Lattisimus Dorsi, Rhomboids, Traps, Spinal Erectors) • Type: Strength • Mechanics: Compound • Equipment: Cable row machine • Difficulty: Beginner Exercise Instructions • Attach a bar grip (Your choice) to the cable pulley on the cable row machine. • Then, sit on the bench and place your feet on the platform. • Now, grab the bar grip and slide back on the bench slightly so that your arms are extended. • Then, pull the bar towards your stomach and retract your shoulder blades while squeezing your back muscles. Exhale during this portion of the exercise. • Hold for 2 seconds. • Now, slowly straighten your arms until they are almost straight don’t lock out your elbows. Inhale during this portion of the exercise. • Repeat for the desired number of reps. Variations & Tips: • Always keep your knees bent and don’t loc...