Seated Cable Rows

[eat big]

arnold leaned forward in pumping iron

 

[Debaser]

First of all, rows aren't so much for lats. They are completely inferior to pullup type movements for lat growth. Of course, they have a host of other benefits.

From hsnhst.com:

A perfect row should go like this:

1. No motion at the hips... this is not a glutes and hammies exercise. Keep the hips at approximately 90 degrees and don't rock.

2. Begin the motion by drawing the arms back without changing the bend in the elbows. The only way to do this is to draw your shoulder blades together. If you cannot pull the bar back a few inches without bending your arms, you are not getting those scaps moving.

3. Once the scaps are drawn together, pull back through the elbows, lifting the rib cage at the same time. Imagine you are doing a chin and try to lift that chest up as you pull the elbows back. This definitely requires motion in the thoracic spine.

4. Remember, this exercise is about squeezing the back and not about what the bar is doing. When you can't squeeze your back any harder the bar is as close to you as it needs to get. If you pull that bar to the belly as many people do and let the shoulders roll forward you are dropping that resistance right off the muscles you are trying to target. (emphasis mine)

 

[TheOak84]

i like using to handles. but most of the time i use whatever is on the pully.

 

[AAP]

I use an EZ curl bar attachment. That way, I can pronate my wrists and focus more on drawing the elbows back. Also, I use a medium width grip and hardly ever use a narrow grip for anything related to back.

 

[anthrax]

I use an EZ curl bar attachment. That way, I can pronate my wrists and focus more on drawing the elbows back.

Good idea !

hardly ever use a narrow grip for anything related to back.

Why ?
I like the V handle for both Seated Cable Rows and chin-ups

 

[AAP]

Good idea !

Why ?
I like the V handle for both Seated Cable Rows and chin-ups

Because the further you pull your elbows back, the further the bac contracts... by using a narrow grip for seated rows, you will only be able to draw back until your hands are in your stomach. If you move your hands 2 inches further out on each side, the elbows have a better range of movement, can go back further and thus contract harder.

 

[anthrax]

Because the further you pull your elbows back, the further the bac contracts... by using a narrow grip for seated rows, you will only be able to draw back until your hands are in your stomach. If you move your hands 2 inches further out on each side, the elbows have a better range of movement, can go back further and thus contract harder.

Pure logic

In fact it looks like, for me :
V-handle = back thickness
Wider frip = back width

 

[supreme]

Please do not do this:

From hsnhst.com:

Quote:
A perfect row should go like this:

1. No motion at the hips... this is not a glutes and hammies exercise. Keep the hips at approximately 90 degrees and don't rock.

2. Begin the motion by drawing the arms back without changing the bend in the elbows. The only way to do this is to draw your shoulder blades together. If you cannot pull the bar back a few inches without bending your arms, you are not getting those scaps moving.

3. Once the scaps are drawn together, pull back through the elbows, lifting the rib cage at the same time. Imagine you are doing a chin and try to lift that chest up as you pull the elbows back. This definitely requires motion in the thoracic spine.

4. Remember, this exercise is about squeezing the back and not about what the bar is doing. When you can't squeeze your back any harder the bar is as close to you as it needs to get. If you pull that bar to the belly as many people do and let the shoulders roll forward you are dropping that resistance right off the muscles you are trying to target. (emphasis mine)

This is not the way to row!!!!!!!!

First you need motion at the hip. Less hip motion means more flexion at the lumbar spine = potential disc problems!!!

You want your feet low (heels OFF the bottom of the foot rest) and a bend in the knees to relax the hamstrings allowing the pelvis to move.

You want to lean into the row without rounding the low back I.E. bend from the hips and get a stretch in the lats; althougth the head & chest should remain up (do not round your upper back and look down) and TVA pulled in tight

When you row back your torso should come up to 90 degrees and the bar / handle should hit your chest / abdomen (depends where you are rowing to) at the same time your torso reaches full extension I.E. sitting up straight - do not lean back!

NEVER retract your scapula and then row with your lats. It MUST be one smooth continuous movement where your reach full contraction of the lats & scap retractors at the same time your reach full torso extension and the bar hits your body!! ALL must occur at the same time or you will disrupt scapulo-humeral rythym and really screw up your back & shoulders. Think about it - when you climb a ladder or rope or row a boat do you first retract your scapula and then try to row or climb?? NO!

Retracting the scapula before the lats is abuse of a physical therapy rehab technique used to get injured or non-firing muscles to fire with LIGHT weight & high reps- strictcly for rehab not for building muscle! It is not a normal physiological motion.

This also applies to any rows, chins or pullups and pulldowns- NEVER EVER retract your scapula first and hold it retracted while pulling with the lats concentrically or eccentrically. only exception is if you are doing specific scapular retraction or depression exercises (these DO NOT involve the lats)

S

 

[Dial_tone]

Rows build thickness, pulldowns build width.

 

[eat big]

i think dial tone would know what to do with back judging by his lat spread in his avatar! nice work!