seated-cable-rowing

Seated rowing is a popular fundamental exercise suitable for beginners as well. Cable pull training provides the advantage of maximum freedom of movement, which, compared to dumbbell training, spares the joints.

The targeted muscle groups during seated rowing on the cable pull vary depending on the grip variation. With a narrow grip in seated rowing on the cable pull, the focus is on the broad back muscle (latissimus dorsi). In contrast, the wide grip in seated rowing on the cable pull helps to train the rear shoulders (deltoid muscle, clavicular part). Additionally, the trapezius muscle, the major and minor rhomboid muscles, as well as the biceps (biceps brachii) and arm flexors (brachialis muscle), support the optimal execution of the movement during seated rowing.

Different variations of the V-handle provide different stimuli. Pulling the weights from above places increased stress on the trapezius muscle, while pulling from below shifts the focus more towards the latissimus.

Wide grip cable rowing

Training on the Cable Machine with a Wide Grip

The second category comprises exercises for cable pulling with a wide grip. Here, you will learn the correct body position and execution for two popular back exercises.

Body Position

When performing cable pulling with a wide grip, you sit on the cushion in front of the cable machine. Your gaze is directed towards the cable machine. Your legs are almost fully extended, and you position your feet according to the designated markings. A slight arch in your lower back helps prevent back injuries.

Execution of Movement

For this variation of the exercise, you use a curved bar with handles on both sides (curved lat pulldown bar with hoof grip). You grasp the bar with a wide grip. Your upper body is slightly inclined forward. While pulling the bar, you also move your shoulders backward and gently open your back. You stop the movement in front of your abdomen and slowly return the bar. You exhale during the pulling motion and inhale during the return.

Cable Pulling with Wide Grip (Hoof Grip) Cable Pulling with Wide Grip (Hoof Grip) The cable is attached at the bottom, at the level of your legs. You hold the bar wide and begin the exercise. While exhaling, you pull the bar towards your body. Just before your abdomen, you pause, and while inhaling, you slowly return the bar.

Tight cable rowing

Pulling on the Cable Machine with a Narrow Grip

Narrow pulling on the cable machine while sitting can be divided into two variants: sitting pulling with the bar with a narrow grip or the V-grip with a narrow grip.

Body Position

You sit in front of the cable machine. Your feet are in the designated holders. Your legs are almost fully extended, knees slightly bent. The upper body is upright. You create a slight arch in your lower back to protect it. Your gaze is forward while you grip the bar with both hands in a narrow grip. The arms are slightly bent to protect the elbows. For exercises with the V-grip, you follow the same procedure but use the characteristic V-grip, which you also hold tightly.

Execution of Movement

When pulling with the bar in a narrow grip, you pull your arms towards your body. The elbows do not move outward but remain close to the body. You pull the bar towards your navel. You exhale during the pulling motion and inhale again during the return to the starting position.

Narrow Pulling on the Cable Machine with Straight Bar

This fitness exercise uses the narrow V-grip. The cable on the cable machine is at chest height. While exhaling, you pull the V-grip towards you and slightly downward. Just below your chest, you pause, and after a brief hold, return to the starting position. You inhale during this phase.

Narrow Pulling on the Cable Machine with V-Grip

In this variation, the cable is positioned at the bottom, at the level of your legs. Your body is slightly inclined forward, but the back remains straight. Subsequently, you pull the V-grip from this position towards you while exhaling. During inhalation, you return to the starting position.

Narrow Pulling on the Cable Machine Leaning Forward

Alternatively, when pulling on the cable machine (sitting), you lean your entire body forward. However, you try not to round your back too much. While exhaling, you return with your entire back to an upright position. Your body tends to lean slightly backward. At the same time, you pull the V-grip from the extended arm position to your abdomen. The cable is at chest height. In comparison to other exercises when pulling on the cable machine (sitting) with a narrow grip, you move your upper body by using your hips.

Narrow Pulling on the Cable Machine with Stretch

This variation is similar to pulling on the cable machine (sitting) with the bar in a narrow grip. You sit upright, creating a slight arch in your lower back. Your arms are straight and stretched forward. The cable holder is at chest height. While exhaling, you pull the V-grip towards you, and during inhalation, you move your arms away from you at a moderate pace.

Common mistakes when rowing on a cable pulley

Training with the cable machine is particularly suitable for beginners. However, there are recurring mistakes that are often made and should be avoided.

✅  Use of the Upper Body: The use of the upper body can diminish the training effect. Only in exceptional cases do you integrate a hip movement in a variation of the exercise. In this case, however, the back should remain consistently straight.

✅  Arms Moving Outward: When sitting and pulling the cable, many athletes tend to move their arms outward. However, they should be maximally slightly spread. In general, you should keep the elbows close to the body most of the time.

✅  Arms Fully Extended: To protect the elbow joints, it is important not to fully extend the arms.

✅  Excessive Leaning Backward: Some fitness enthusiasts tend to lean excessively backward to pull the weight over a longer distance. However, this distorts the load during training. You should sit upright and straight, with a slight arch in your lower back to protect it.

✅  Excessive Swing: Too much swing can relieve your muscles and, at the same time, increase the risk of injury. Execute all movements in a uniform and controlled pace.

Alternatives and similar exercises to seated cable rowing

To make your workout at the gym more interesting, it is advisable to diversify your training plan. Here are some variations of exercises as alternatives to seated cable rowing: