Seated Cable Row

[22s]

I've always been a form freak, neutral spine for everything etc etc. However, I've started to get a bit annoyed that I'm stalling on some of my lifts - especially the seated cable row.

How I've done this before is with a neutral spine (i.e. sat upright, no upper body lean forward on the negative or back on the positive), so essentially just pulling with my arms and lats.

I now want to put a bit of "swing" into it so I can up the weight.

a. Is this a bad idea?

b. If it isn't a bad idea, how do I do it properly without injuring myself?

Thanks

[goldblum]

22s said:

I've always been a form freak, neutral spine for everything etc etc. However, I've started to get a bit annoyed that I'm stalling on some of my lifts - especially the seated cable row.

How I've done this before is with a neutral spine (i.e. sat upright, no upper body lean forward on the negative or back on the positive), so essentially just pulling with my arms and lats.

I now want to put a bit of "swing" into it so I can up the weight.

a. Is this a bad idea?

b. If it isn't a bad idea, how do I do it properly without injuring myself?

Thanks

a. No, cheating has it's (limited) place.

b. Carefully and only for about 4 sessions.

Better yet switch to another mid back/lat exercise like dumbbell rows, and focus on that instead: The overall gains in size and strength will be greater than wringing the last bit out of the seated rows.

[MacGee]

the rowing movement has a forward tilt from the hips at the initial pull and slightly back at the end of the pull...so should be OK.

[22s]

goldblum said:

a. No, cheating has it's (limited) place.

b. Carefully and only for about 4 sessions.

Better yet switch to another mid back/lat exercise like dumbbell rows, and focus on that instead: The overall gains in size and strength will be greater than wringing the last bit out of the seated rows.

Thanks.

I'm doing DB rows as well because I'm really trying to hit my back at the mo.


Any advice on form?

[22s]

MacGee said:

the rowing movement has a forward tilt from the hips at the initial pull and slightly back at the end of the pull...so should be OK.

Thanks.

[Hoofy]

Try DB rows, DB rows using a bench and horizontal rows using a Smith machine. I've done them in a plyometric fashion as well as slow with no problems as has my gym buddy who used to suffer lower back problems (which he reckons was sorted by doing deadlifts).

[22s]

Hoofy said:

Try DB rows, DB rows using a bench and horizontal rows using a Smith machine. I've done them in a plyometric fashion as well as slow with no problems as has my gym buddy who used to suffer lower back problems (which he reckons was sorted by doing deadlifts).

How do you add weight to horizontal rows? Or do you just slow down?

I find myself banging out 25 reps and feeling it's pointless because it's so easy...

[Hoofy]

22s said:

How do you add weight to horizontal rows? Or do you just slow down?

I find myself banging out 25 reps and feeling it's pointless because it's so easy...

Ways to make it harder - 1 hand. Slowly. Partial reps so never straight nor fully bent. Weight vest. Bend knees and put dumbbell in lap.

[Hoofy]

http://youtu.be/-p8hcWet1Pk?t=29s



Hits the lats like you won't believe. And the core.

[goldblum]

22s said:

hanks.

I'm doing DB rows as well because I'm really trying to hit my back at the mo.


Any advice on form?

http://www.bodybuilding.com/exercises/detail/view/...

If you want to hit lats a little more:

http://www.bodybuilding.com/exercises/detail/view/...

The king of all lat exercises is the pullup of course

[M400 NBL]

I'm pretty sure Arnie and Ronnie Coleman do this exercise the way that you want to. Check out youtube.

As long as your form is okay and you do them slowly enough not to use too much momentum, it will be safe and beneficial.

[22s]

Hoofy said:

Ways to make it harder - 1 hand. Slowly. Partial reps so never straight nor fully bent. Weight vest. Bend knees and put dumbbell in lap.

Thanks!

Hoofy said:

http://youtu.be/-p8hcWet1Pk?t=29s



Hits the lats like you won't believe. And the core.

No thanks!

goldblum said:

http://www.bodybuilding.com/exercises/detail/view/...

If you want to hit lats a little more:

http://www.bodybuilding.com/exercises/detail/view/...

The king of all lat exercises is the pullup of course

Thanks but I meant for the cable row, not the DB row!

[goldblum]

22s said:

hanks but I meant for the cable row, not the DB row!

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