Kabel Rows

Cable rows are an excellent exercise for training the back muscles , especially the latissimus dorsi , rhomboids and trapezius . This exercise helps strengthen and shape the back, and also involves the biceps and shoulders .

Correct Execution and Technique

To perform cable rows correctly, follow these steps:

1. Sit on the cable machine with your feet on the footplate and grasp the handles.
2. Keep your back straight and pull your shoulders back. Make sure the kernel is enabled for stability.
3. Exhale as you pull the handles toward the center of your stomach, and pull your shoulders together at the top of the movement.
4. Control the movement back to the starting position while inhaling.

Common Errors

Avoid these common mistakes to ensure correct technique:

• Use of momentum: Avoid leaning too far back or using your upper body to swing your weight. Keep the movement controlled.
• Round back: Keep your back straight throughout the movement to avoid injury.
• Don't engage your back: Make sure you use your back muscles to pull the handles, not just your arms.

Video: Cable Rows demonstrated by a female practitioner

Alternative technique for Cable Rows

Modifications and Variations

For beginners, you can start with lighter weights and focus on technique. For a bigger challenge, try one-arm cable rows to increase the focus on each side of the back.

Repetitions and Sets

To strengthen the back, do 3-4 sets of 10-12 repetitions . Gradually increase the weight to improve strength over time.

Breathing technique

Inhale as you extend your arms forward, and exhale as you pull the handles towards your stomach. This will help you maintain control and stability throughout the exercise.