When it comes to adding serious size, it is arguably cables (rather than dogs – sorry) that are man’s best friend. The pulley attachment creates a constant level of tension that free weights struggle to beat. And the cable row is one of the best cable exercises around, and when performed correctly provides a truly unique stimulus for your back, biceps, forearms and rear delts. It’s rare to find an isolation exercise with as much bang for your buck.
How To Do The Cable Row
This exercise is most commonly performed using a V-grip attachment. The V-grip attachment is ideal for the inner back muscles such as the rhomboids and mid-traps, but different handles offer a variety of benefits. A wide-grip curved bar targets the rear delts and outer lats more, whereas an underhand EZ-bar will recruit the biceps to a greater extent.
Set the pulley at the lowest rung on the machine. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on it.
Begin by having your arms completely outstretched as this move targets the lats and this position best engages the area. Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged. With a small bend in your knees, pull the attachment in towards your body to just below the naval, initiating the move by driving your elbows towards your hips, keeping the elbows in. As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2sec. Reverse to the start and repeat for desired number of reps
Common Mistakes To Avoid
Don’t let your technique suffer. Leaning too far forwards reduces the amount of tension on the target muscles.
Always keep your back straight. Any rounding will only risk injury.