Seated cable row Muscles worked
The seated cable row primarily works the back muscles particularly latissimus dorsi, trapezius and rhomboids. The posterior deltoids, biceps brachii, and forearm muscles are accessory muscles involved in the lifting process. This exercise will make muscles along the entire region of the back strengthen and stabilize that tends to be an effective improvement on posture and reduces the incidence of shoulder injuries.
What Does the Seated Cable Row Work?
Of the compound exercises for the back, a seated cable row does help hitting both upper and lower parts of the back. The muscles to be targeted during this exercise include the latissimus dorsi. These muscles take care of shoulder extension as well as adduction. Another muscle to be involved here is the rhomboid, which retracts the scapula during this exercise. The trapezius also helps stabilize the scapula during the pull as a way to support posture. The erector spinae are also taken into play to assist the lower back throughout the motion.
Greater Muscle Stabilizers
Latissimus Dorsi:
Along the sides of the back, this is the largest muscle and has great activity in the pulling actions, assisting in extension and strengthening of the back.
Rhomboids:
Being located between the two blades of the scapulae, the rhomboids function by retracting the scapula and offering stability to the scapula that acts against the rolling forward of the shoulder.
Trapezius:
Particularly the intermediate and inferior parts, the trapezius aids in lifting and stabilizing the scapula throughout movement in rowing.
Erector Spinae:
These structures run along the spine to stabilize the lower back and maintain upright posture while moving.
Assistance Muscles
Posterior Deltoids:
This is one of the muscles that extend the shoulder, and thus, are recruited by the action of the rowing movement.
Biceps Brachii:
Of course, this exercise is strictly a back exercise, but secondary movers biceps brachii are activated as well in the seated cable row.
Forearms:
The strength in the grip which is involved in holding the cable attachment, thus also recruits the muscles of the forearm; thus, the endurance of the grip is improved.
How the Seated Cable Row Targets the Back
This seated cable row exercise is very effective in targeting several areas of the back through controlled pulling motions. Through this, it enhances the strength and stability of the overall upper body by combining the effects of several major muscle groups.
Latissimus Dorsi and Rhomboids
The latissimus dorsi is one of the widest and strongest muscles in the back, and it accounts for a large movement and strength component in the shoulder. In the seated cable row, the activity of this muscle is high, particularly when pulling the cable towards the torso. The rhomboids, between the shoulder blades, help in retracting the scapula and improving posture and stabilizing the upper back.
Importance of Activation of Trapezius
Through the middle and lower trapezius fibers, scapular rotation therefore gets stabilized and prevents extreme shoulder shrugging throughout the exercise. It keeps the upper back strong and stable, helping to reduce imbalances or injuries on a regular basis.
Erector Spinae and Core Stability
Though the main focus of the seated cable row was directed to the upper back muscles, the erector spinae is also active to provide support to the lower back. The muscles will prevent rounding the spine, thus ensuring proper form and alignment are kept through the entire exercise. This activity would not only improve posture but also strengthen the lower back.
Advantages of Seated Cable Row in Developing Upper Body Power
The seated cable row has several advantages that it offers to both the athletes and fitness enthusiasts. The exercise develops the upper back, shoulders, and arms, thus enhancing strength and aesthetics while preventing injuries.
Balanced Development
Most of the exercises in the upper body like bench presses mainly work on the chest and front deltoids. In this regard, the seated cable row will specifically target the posterior chain so that there is balanced development of muscles all over the upper body.
Improved Posture
For most of the population, poor posture has become a constant state of affairs because of their daily habit of sitting for hours. So, the seated cable row will strike the rhomboids and trapezius in order to counteract slouching shoulders and supposedly lead to better overall posture.
Prevention of Common Upper Body Injuries
Seated cable rows can work the back muscles, thereby reducing injury in the shoulders. People who participate in many pressing movements will most likely benefit from strengthened back muscles and overall support for the shoulder joint, which subsequently lowers risks of injuries to the rotator cuff.
Variations in the Seated Cable Row
You can change your grip or use different attachments in the seated cable row exercises to work out different muscles. This allows you to get a more intensified workout.
Close-Grip Seated Cable Row
A close-grip attachment will put more emphasis on the latissimus dorsi and give a more isolated contraction and stretch when pulling through the row. This one is ideal for those looking to develop their lats.
Wide-Grip Seated Cable Row
A wide grip will take some emphasis off the lat and place more emphasis on the upper back and rear deltoids. It allows for even more engagement of the lower regions of the shoulder blades.
Single-Arm Seated Cable Row
Seated cable rows using one arm at a time will balance out the muscles on each side so that if one is more dominant than the other side, it is probably balanced out. That variation also requires more core stabilization.
How to Do Seated Cable Row with Proper Form
Seated cable row can be done without proper form. So, to enjoy your exercises and minimize your chances of getting injured, you should do it with proper form. Here are some steps.
Sit on the bench supporting yourself on the footrests for your feet, keep knees slightly bent.
Hold the cable handle with your hands, sit back with your spine in neutral, pull the cable in toward your lower chest squeezing shoulder blades together as your elbows pass in front of your chest.
Extend arms back to starting position in control throughout
Common Mistakes
Usage of More than Required Torso Movement:
Pendulum swinging of the torso reduces the intended effects of movement and increases the possibility of an injury.
Overusing the weight load:
Use of too heavy an amount of weight results in poor forms, especially when using muscles other than the ones being targeted.
Failure to suck the scapula in:
failure to retract the scapula during the pull phase decreases recruitment of the rhomboids and trapezius.
FAQs
What Should I Feel During Seated Cable Rows?
You should feel primarily the contraction of latissimus dorsi, rhomboids, and trapezius. As secondary muscles you feel biceps and forearms contractions.
Can Seated Cable Rows Cause Lower Back Pain?
Provided you exercise properly seated cable rows won’t bring discomfort to the lower back since, exercising with a neutral spine and active core muscles, there is no redundant tension on the lower back.
How many times can I do seated cable rows?
Seated cable rows can be done 2-3 times a week for a balanced upper body workout.
Which Grip for Seated Cable Row Works Best?
While seated cable rows are efficient using either the close-grip or wide-grip attachment, variations depending on which muscles you’re targeting, a close grip is best suited to emphasize the latissimus dorsi, whereas a wide grip will target the upper back and rear deltoids.
How Good Are Seated Cable Rows for Posture?
Seated cable rows are excellent for posture, as they target the upper back muscles that prevent slouching and forward-rounded shoulders.