Logan Steele
The seated cable row is a pulling exercise that works several muscles in your back and arms. The primary movers targeted by this exercise are the lats and rhomboids, while the trapezius and biceps assist the lats and rhomboids in the movement. The seated cable row is particularly effective in working the upper back, and it can also be modified to focus on the smaller back and arm muscles by using a wide grip. This exercise is a great way to develop strength and stability in the upper body, making it a common inclusion in beginner weight training programs.
| Characteristics | Values |
|---|---|
| Muscles | Lats, rhomboids, trapezius, biceps, rear delts, core, mid and lower traps, shoulder and neck muscles, teres major, erector spinae |
| Grip | Wide grip focuses on traps and rhomboids, underhand grip focuses on biceps |
| Body position | Upright torso, bent knees, neutral spine, bent elbows, shoulders back and down |
| Movement | Pulling a weighted handle or cable, retracting the scapula, pulling elbows towards hips, squeezing shoulder blades together |
| Variations | Single-arm cable row, wide grip seated cable row, standing rope cable row, deadlifts, bent-over rows |
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What You'll Learn
Upper back, lats, and rhomboids
The cable row is a compound exercise that targets multiple muscle groups in the upper back, lats, and rhomboids. This exercise is particularly effective for building strength and size in the back, as well as improving posture and stabilizing the shoulder joints.
During the cable row, the upper back muscles, including the trapezius and the erector spinae, are heavily engaged. The trapezius, often referred to as the "traps," extends from the neck to the mid-back and up towards the shoulders. As you perform the cable row, the trapezius contracts to adduct and retract the scapulae, bringing the shoulder blades together and controlling the movement of the arms. The erector spinae, a set of muscles running along your spine, also contracts to stabilize your spine and maintain your posture during the rowing motion.
The latissimus dorsi, commonly known as the "lats," is another key muscle group targeted by cable rows. The lats originate in the lower and mid-back, attaching to the humerus and the thoracolumbar fascia. During the cable row, the lats undergo concentric contraction as they act to depress and retract the scapulae, pulling the arms toward the body and contributing to the adduction of the shoulder joint.
Additionally, the rhomboids, located between the shoulder blades, play a crucial role in the cable row exercise. The rhomboids are responsible for scapular retraction, adduction, and elevation. During the pulling motion of the cable row, the rhomboids contract to draw the shoulder blades together and stabilize them, ensuring smooth and controlled movement.
To maximize the benefits of cable rows for the upper back, lats, and rhomboids, it is important to maintain proper form throughout the exercise. This includes keeping your back straight and core engaged, pulling with your elbows, and focusing on contracting the targeted back muscles during each repetition. By consistently incorporating cable rows into your workout routine and progressively increasing the resistance or weight used, you can effectively develop strength, improve your posture, and enhance the appearance of your upper back, lats, and rhomboids.
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Traps and rear delts
The cable rear delt row is an excellent exercise for building muscle and strength in the rear deltoids, as well as targeting the traps (trapezius muscles). This exercise helps ensure your shoulder muscles are evenly developed, giving you a balanced look. It also strengthens the muscles that pull your shoulders back, improving your posture and reducing shoulder and neck pain.
The cable setup provides constant tension on the muscles, allowing for maximum muscle growth. Unlike free weights, cables keep tension on the muscles from start to finish, and the height of the cable can be adjusted to target different areas of the rear delts. This exercise can be done standing or seated, with different grips and attachments, to target different muscle groups. For example, a wider grip will place more emphasis on the traps, while a tighter grip will focus more on the rear delts.
The kneeling rear delt rope row variation is particularly effective at isolating the rear deltoids, as it minimises lower back and core involvement. To perform this variation, start by kneeling with your back straight and your torso almost parallel to the floor. Engage your core and pull the rope towards your upper chest, squeezing your shoulder blades together and focusing on using your rear delts to do the work.
The cable rear delt row also works the middle and lower trapezius muscles. The upper trapezius muscles are engaged when you shrug your shoulders, while the lower trapezius muscles are activated when you pull your shoulder blades down. This exercise helps to improve shoulder and neck alignment, which is crucial for overhead motions.
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Core and biceps
The cable row is a popular compound exercise for building a stronger and bigger back, which also works your biceps and core. It is performed from a seated position on a low pulley machine.
The main muscle targeted with the cable row is the latissimus dorsi, or "lats", which starts in the lower back and runs at an angle toward the upper back, ending under the shoulder blade. The rhomboids minor and major rest between the shoulder blades and are also activated during a cable row.
The trapezius muscle, which starts at the base of the skull and runs into the mid-back and over the collar bones, is also targeted. The cable row places the most emphasis on the middle and lower fibres of the trapezius.
The biceps are a secondary muscle group targeted by cable rows. The biceps muscle contains two parts: the brachialis and the biceps brachii. Both muscles function to flex the elbow, which takes place when you bend your elbow and reduce the angle between your humerus and forearm.
The erector spinae is a long strip of muscles that spans the length of the vertebral column and ends in the lower back. The rectus abdominis, transverse abdominis, and obliques all make up the abdominal wall. These muscles are contracted throughout a cable row to produce force and keep your torso in alignment.
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Shoulder extension and adduction
The seated cable row is an effective exercise for targeting multiple muscle groups in the back, including the shoulder extensors and adductors.
Shoulder Extension
Shoulder extension involves bringing the arm down from a raised position or pushing it backward. During the seated cable row, the shoulder extensors are activated when you pull the cable towards you. This movement primarily targets the teres major, a small but powerful muscle nestled on the backside of the shoulder. The lats (latissimus dorsi) are also developed during this exercise, along with the lower back and tricep muscles.
Shoulder Adduction
Shoulder adduction is the action of bringing your arm closer to your body, as in flapping your arms like a bird. The lats control this movement, as they control the adduction of the shoulder joint. The teres major is also engaged during shoulder adduction, helping to drive the motion of bringing the arm down from an elevated position to your side.
To effectively target the shoulder extensors and adductors during the seated cable row, it is important to maintain proper form. This includes keeping your elbows close to your torso, slightly bending your knees, and using a grip that matches your fitness goals. For example, a narrow grip with a tight grip focuses more on the rhomboids and trapezius muscles, while a wide grip targets the smaller back and arm muscles.
Incorporating variations such as using different cable attachments or performing the exercise with one arm at a time can also help challenge these muscle groups and promote overall muscle activation in the back and arms.
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Single-arm cable row
The single-arm cable row is a variation of the seated cable row, which is a strength-training exercise that works several muscles in your back and arms. The single-arm version is performed sitting on a cable row machine with one foot on the floor and the other on the plate. The cable is pulled along the side of the body, with the user's torso rotating towards the working arm. This rotation provides a greater range of motion, allowing the user to pull back farther and target the lats more effectively.
The single-arm cable row primarily targets the latissimus dorsi muscles (lats) in the back, with additional activation of the rhomboids, trapezius, and biceps. The lats are responsible for the adduction, extension, and internal rotation of the shoulder, as well as scapular depression and upward rotation. By performing the single-arm cable row, you can isolate and strengthen these muscles, improving shoulder stability and posture.
Compared to the traditional two-handed cable row, the single-arm variation may provide a more stable base as the non-working arm can brace against the bench or machine. Additionally, the single-arm version may allow for better protraction of the scapula (punching forward movement). This unilateral movement also enables a better mind-muscle connection, as you focus on one side at a time.
To perform the single-arm cable row effectively, start by sitting upright on the bench and adjusting the seat and chest pad to the appropriate height. Your shoulders should be level with the machine handles. Plant one foot on the floor and the other on the plate, with your knees slightly bent. Extend the working arm and hold the cable, ensuring your elbows are tucked in and your back is neutral. Move your shoulders back and down, brace your core, and exhale as you pull the cable towards your body.
The single-arm cable row is a versatile exercise that can be performed at different intensities by adjusting the weight and resistance. It is an excellent option for those seeking to improve their back and arm strength, particularly targeting the lats, and can be incorporated into strength-training routines for a challenging and effective workout.
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Frequently asked questions
Cable rows primarily target the upper back, including the lats, traps, rear delts, and rhomboids. The core and biceps are also engaged during the exercise.
Using a wide grip places greater emphasis on the traps and rhomboids, while an underhand grip focuses more on the biceps.
Cable rows are a compound exercise, working multiple joints and muscle groups simultaneously. This efficient form of strength training helps build a strong and defined upper back, improving shoulder and neck alignment.
It is important to maintain an upright torso throughout the exercise, avoiding excessive leaning. Additionally, ensure your knees are slightly bent to reduce stress on the joints.
Yes, similar exercises include Lat Pulldowns, Dumbbell Pullovers, Single-Arm Cable Rows, and Wide Grip Seated Cable Rows. These exercises also target the lats and surrounding muscle groups.
