Seated cable row for strengthening the back
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Body building exercises develop and strengthen the muscles of the body. For some enthusiasts, bodybuilding is a sport with an array of benefits such as the development of strength, stamina, endurance and flexibility, whereas for others it is a form of competition.  Bodybuilding revolves around the development of a lean muscular physique while shedding excess body fat. The emphasis is also on developing high athletic performance through strength training, flexibility training, endurance training and weight training. In order to develop the body of your dreams it is essential for you to enroll yourself in a bodybuilding training session to reach your goals faster.

There are a number of exercises involved in bodybuilding. The focus is on the development of every part of the body in order to be able to flaunt it in the arena; therefore it is essential to work the various muscle groups as well as the minor ones in order to acquire the body of your dreams. Bodybuilding comprises of a number of exercises for the back, shoulders, chest, legs and the abs. Seated cable row is one of the best back exercises that is targeted at strengthening and developing the back muscles. Training the back is often difficult but has long term benefits such as improved posture, reduced risk of back injuries and increased flexibility and coordination.

Seated cable row is a common back exercise and is part of almost every bodybuilding regime. The equipment needed for performing this exercise comprises of cables and a close grip attachment which is easily available in every commercial gym. It can also be performed by using a short straight bar instead of a triangular bar. The primary muscles targeted by the exercise are the Rhomboids located in the middle back and the secondary muscles worked are the biceps, lower back and the Latissimus dorsi.

Working the back changes its size and shape dramatically. When the Latissimus dorsi or the Lats are trained, the back transforms into a classic ‘V’ shape. This also strengthens the back muscles helping you perform well in a number of other sports as well such as rugby, martial arts, gymnastics, swimming, boxing etc.

Muscles worked by the Seated cable row: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, the biceps, fore- arms and Pectoralis major.

Benefits of seated arm row:

It works and builds the shoulder muscles.
It efficiently targets the lats.
It helps build a stronger back.
It helps reduce back injuries.
It helps develop a ‘V’ shaped body.

Starting Position:


Sit facing the cable row machine with your feet firmly resting against the footrest.

Hold the bar and bend your knees firmly.

Bend forward and grab the pulley handles.

Maintain a slightly arched back.

Pull back in such a way that your upper body is almost erect and the arms are completely stretched.

Your chest should be protruded outwards during the movement.

Method of movement:

Stretch your arms completely while beginning the movement.

Pull the bar towards the abdominal area.

Make sure that the elbows are inserted.

The focus should be on pulling from the elbows.

Hold the bar for a count of three and then slowly return to the start position and repeat.

Avoid leaning forward for a good stretch.


Exercise Tips:

Keep the upper body absolutely erect while performing this exercise. It should not be moved forward or backward up to 10 degree, in order to train the back muscles effectively.

Avoid any jerky movements.

Do not arch your back too much.

Inhale at the start potion and exhale at the end of the movement in order to stabilize your torso.

While performing any of the bodybuilding exercises, it is essential for you to lay utmost importance on using the correct form. You must only perform these exercises in the presence of a certified instructor who is capable of guiding you and supervising you at every step during the work out session in order to avail maximum benefits from your training regimen.

Prior to performing any of these exercises it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not, particularly, if you are suffering from any ailments such as coronary heart disease, hypertension, chronic back pain or are recovering from an injury or surgery.