Are you looking towards developing a stronger back? Well, look no further because cable row is one of the best exercises that can help you achieve this.
This exercise is a functional movement which will not only help you in your day-to-day life activities but also help to prevent back stains and injuries.
This routine is also a great supplementary to deadlifts and squats if you are looking to improve your other lifts.
As easy as it looks, using the perfect form will play a huge role in determining the efficiency of this exercise- using the proper form will increase your gains and as mentioned before, prevent the risk of injuries.
This is why this piece delves into the proper form for cable row muscles worked alongside other important guides such as common mistakes made while doing the routine.
CABLE ROW MUSCLES WORKED
The following are the muscles worked when you perform cable row exercise.
These are a long strip of cable row muscles worked- they run all through the vertebral column, ending in the lower back.
These muscles get worked during the back extension, when you bend your waist and move your torso backwards.
You are required to extend your back and hold it in this position throughout the exercise. This means that you will contract your erector spinae continually to maintain stability all they through the time.
Commonly known as the lats, these are the main cable row muscles worked.
The muscle starts in the lower back, runs at an angle towards the upper back and ends under the shoulder blade.
You activate this muscle anytime you pull a barbell, dumbbell or any other weight towards your body.
These muscles help in the depression of the arm along with other muscles, moving the shoulders towards the body (adducts) hence extending and rotating the shoulders internally.
When properly worked, these muscles give your back the famous “V” shape.
These are the other cable row muscles that will be worked as you engage in this routine.
The muscles of the legs, precisely the glutes, hamstrings, quads and calves make up one of the largest muscle groups in the body.
Most cardiovascular exercises are known for working the legs. However, rowing engages them in a way that provides low- impact and muscle strengthening activity.
Each row stroke that you make is powered by the legs. As you pull the handle every time, the quads, hamstrings and glutes all contract in order to push the foot pedal away.
On the other hand, the calves are stretched and elongated through the finish of the finish of one stroke.
Additionally, they are equally contracted at the catch stage, which makes rowing an extremely great exercise in shaping and toning the legs.
These are other cable row muscles worked.
They start at the base of the skull, run through the mid-back and into the collar bones.
The trapezius has an upper, middle and lower fibres, which makes it huge. Because of these, different parts are usually targeted in different workouts.
In this case, cable row focuses on the middle and lower fibres.
These cable row muscles worked are made up of two parts: the brachialis and biceps brachii. The biceps brachii has a long and short head and is usually visible on the front of the upper arm.
The brachialis on the other hand sits behind the biceps brachii.
When you bend your elbow, reducing the angle between your humerus and forearm, these muscles are worked to help in flexing the elbow.
During the exercise, you will perform this motion s you pull in the bar towards your body.
Both the rectus and transverse abdominis and obliques all make up the abdominal wall, which I an addition to the list of cable row muscles worked.
Of the above, the rectus abdominis is the largest muscle and is found in the middle of the stomach, while the transverse abdominis and obliques are found behind the rectus abdominis- deep inside the stomach and on the sides of the ribs respectively.
In order to produce force and keep your torso in alignment during the exercise, you will have to work all these muscles through out the cable row exercise.
These are two pairs of muscles located in the upper back of the shoulder blades. Other than supporting the scapula or shoulder blades, they also support its upward and inwards movements.
As you pull out the bar to your stomach and squeeze your shoulder blades together during the cable row exercise, you activate these muscles.
BACK AND CHEST
The push and pull movement of rowing is considered as an effective way of engaging both your back and chest, which are other cable row muscles worked.
As you begin each stroke with the pulling movement, you work your lats and delts.
As you row, ensure you maintain a good posture in order to use your muscles correctly and support your spine throughout the exercise. Doing this will prevent your back from injuries while also strengthening it.
Your pectoral muscles will equally get a worked while you row. Every time you pull the handle towards your chest, these muscles are contracted, thus providing a movement that mimics a push up.
COMMON CABLE ROW MISTAKES TO AVOID
This section will look at the common mistakes that will see you injuring the above-mentioned cable row muscles worked and deter you from achieving the routine’s maximum benefits. Be keen to avoid them as you engage in the exercise.
MOVING YOUR TORSO
Rather than moving your torso through the exercise, consider using your arms instead. Always aim to keep your torso still throughout.
HAVING A ROUNDED BACK
Among the main cable row muscles worked mistakes to avoid is having a bent back. Your back should not be rounded- it should be straight at all times. However, you are allowed to flex slightly at the hips to allow for full range of motion.
Cable rowing is an effective exercise for strengthening almost every muscle in your body. Making use of an at home rowing machine will increase greatly increase your strength.
This exercise practically works more muscles in the body than most cardio vascular exercises. The more efficient you become with it the more strength and tone you will get in most parts of your body.