What’s the difference between cable seated rows on a pulley, and using the seated row machine?
5 min read
Asked by: Gabriel Outhaythip
Are cable rows better than machine rows?
Cable rows allow you to switch grip types, which is a huge advantage when you want to perform the movement with some progressive overloading in terms of which muscles get more focus. It also allows you, to some extent, to choose to pull it higher towards your chest, or lower towards your stomach for increased variety.
What do seated pulley rows work?
The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi, a.k.a. “lats.” It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise.
Which free weight exercise is most comparable to the seated row?
Incline Prone Dumbbell Row
The incline prone dumbbell row is a free weight alternative to the iso-lateral chest-supported row that uses a free weight bench and dumbbells. It’s a similar alternative to the seated row but provides the option of adjusting the exercise to target different parts of your back more.
Is the Bent-Over row same as cable row?
They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution to avoid injury.
What type of row is best?
Here are the most common and effective versions of the row that can be incorporated into any strength training routine.
- Bent over row (3 sets of 10 to 12 reps) …
- One-arm dumbbell row (3 sets of 8 to 10 reps on each arm) …
- T-bar row (3 sets of 10 reps) …
- Gorilla row (3 sets of 10 reps on each arm)
Are cable rows effective?
Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.
What does low pulley row work?
The main muscles you will activate include your erector spinae in your lower back, your middle and lower trapezius in your upper back, your rhomboids and latissimus dorsi in your middle back and your teres major in your outer back.
What grip is best for seated row?
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 trapezius (upper back between shoulders)
How do you use a pulley machine?
Machine locate the hook on the machine. Open it and slide the attachment on through the attachment's hole to take the attachment. Off open the hook. And slide the attachment.
What is the best row to do?
The Best Rowing Exercises to Build Your Back
- Dumbbell Row. 3 sets of 8 to 12 reps. …
- Incline Bench Row. 3 sets of 8 to 10 reps. …
- Barbell Row. 3 sets of 8 to 10 reps. …
- Renegade Row. 3 sets of 6 to 8 reps. …
- Inverted Row. 3 sets of 8 to 10 reps.
What row is best for back?
Bent-Over Barbell Row
The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
Should you lean back on seated row?
It’s hard to maintain a completely upright position during the row, but try to lean no more than 10 degrees from the vertical to limit hip flexors and lower-back involvement.
Should you lean forward during seated rows?
Simply adding a forward lean during seated rows is a great way to target the lats rather than the upper back muscles.
Should you lean forward on cable row?
You’re rowing for Olympic gold.
Engaging your entire upper body by leaning forward or even driving with your legs during the cable row takes the tension off your lats. Instead, stabilize your body and tighten your core— then row the bar to you. Your goal is back growth, not to join the Olympic rowing team.
Do you lean forward in seated row?
Bend your knees slightly with a flat lower back. Allow your upper torso to lean forward slightly. Coach’s Tip: Think about keeping your hips as far back as you can on the bench. Still, allow your upper body to reach forwards as far as possible to get a big stretch in your back.
Should you rock seated row?
If you want to engage as much of your back musculature as possible during your seated rows (or horizontal pulls in general), it’s imperative you add some movement from the hip joint. I call this “toprock.”
Do cable rows work lower back?
The main muscle targeted with the cable row is the latissimus dorsi. This muscle starts in the lower back and runs at an angle toward the upper back, where it ends under the shoulder blade. Any time you pull a bar, dumbbell, barbell or some other weight toward your body, you activate this muscle.
Is Seated row machine good?
Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders.
How do you do seated cable rows at home?
And what you want to do is pull your hands to your torso. Now once there squeeze everything nice and tight. And then keep everything nice and tight and squeeze in your back.
Is Low cable row good?
Low cable rows are a compound exercise that is actually done while sitting down. You’re likely to come across low cable rows often in upper-body workouts, mainly because they are a great way to target the the middle back, as well as the biceps, lats, and shoulders.
How many reps should I do on a low row machine?
Workout Example With Low Cable Rows
Shoot for about three sets of 3-4 reps. It is important you struggle with the fourth rep (if you make it to four). If you still have energy left in the tank and can keep going, the weight is not heavy enough. Your muscles should reach failure at or before four reps.
