🔥 CABLE HIGH ROW
✅ Step-by-Step Instructions
👇 Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Brace the abdominals and you’re ready to row.
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✅ HOW TO:
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- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.
- Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.
🚨 DUMBBELL BENT OVER ROW 👎WRONG VS 👍RIGHT
✳️ CORRECT FORM INSTRUCTIONS:
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1️⃣Have your feet shoulder width apart, keeping a neutral spine
2️⃣Pick the Dumbbells up while keeping your back straight.
3️⃣Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary
4️⃣Lower the dumbbell straight down to the starting position.
5️⃣Switch sides and repeat again with the other arm.
🔥 V-BAR SEATED CABLE ROW
Common mistakes in seated row exercises
Just like with any exercise, using poor form during seated cable rows can lead to injury. Performing seated cable rows properly is of vital importance, since back and shoulder injuries can be very uncomfortable and difficult to recover from. These seated back row tips will help you develop great technique:
❌Arched back
❌Head titled back
❌Hand position too high
❌Not contracting back
❌Legs locked
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✅Knees bent
✅ Looking straight
✅Neutral spine
✅Full muscle contraction
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- During the rowing motion, make sure you’re not swinging your torso back and forth. Doing so could lead to a lower back injury.
- Keep your core muscles engaged and your back straight as you pull on the V-shaped attachment. You can flex your hips slightly to improve your motion range, but make sure your back is always straight.
- Don’t drop the weights too fast. Make sure you go back to your starting position slowly, maintaining steady tension in your core, back, and shoulders.
- Increase the load progressively. Don’t try to pull more weight than what you’re realistically able to. If the weight is so heavy that it doesn’t allow you to perform the motion correctly, reduce the load until your muscles are stronger.
