The Cable Row is a good exercise for developing the thickness of your middle back area. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on. Do not mistake using momentum with proper form in this exercise, as is the temptation. This will reduce the workload on the target muscles and can lead to injury.
How to perform the seated cable row
Sit on the lateral row machine
Grasp the handles. Your arms should be nearly straight but not locked.
Slowly pull the handles towards your body, until your hands almost touch your torso. Be sure to keep your back straight, your abs contracted, your hands low, and your elbows facing the ground.y.
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Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.
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Attach a double pulley to a low pulley cable machine. Sit down and place your feet on the footpads, while keeping your knees somewhat bent. Lean forward and, with your palms facing one another, grab the pulley handles. With a flat back and your head looking forward, exhale as you pull the handles toward your mid-section and squeeze your upper and middle back. Once your elbows reach your sides, inhale as you return to the starting position with your arms extending in front of you. Keep your back straight, in the upright position, during the entire exercise.
You can change the format of this workout to suit your needs and ability better, but I’ll show you what I started out with. You can use lower or higher weights and reps depending on your skill and strength. For the first part you’re going to want to “rep out”. I put the pin in the rack at 50lbs and do as many rows as I can non-stop. Once you stop for a breather you’re done and I hope you were keeping count! Write that number down and take a breather if you need to. Get a drink while you’re at it.