This exercise involves using a cable machine to perform a seated row while crossing the cables in front of the body. It targets the back muscles and can also engage the biceps and shoulders.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and biceps
- Improves posture and upper body strength
- Allows for a full range of motion and can be adjusted for different fitness levels
- Helps to prevent injury by strengthening the muscles that support the spine
- Can be used as a warm-up or as part of a full workout routine
How to perform
- Attach a cable rope to a high pulley on a cable machine.
- Sit on the machine with your feet flat on the floor and your knees slightly bent.
- Grasp the cable rope with both hands, palms facing each other.
- Extend your arms out to the sides, keeping a slight bend in your elbows.
- Bring your hands together in front of your chest, crossing the rope over each other.
- Slowly release the rope back to the starting position, keeping a slight bend in your elbows.
- Repeat for desired number of reps.
- For the seated row, adjust the cable machine to a low pulley and attach a straight bar.
- Sit on the machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, pull the bar towards your chest, squeezing your shoulder blades together.
- Slowly release the bar back to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Biceps
Primary
Forearms
Primary