Hundreds of back workouts are there to strengthen the major muscles. Some will target the back muscles merely whereas a few will provide muscle mass along with development. Seated Cable Row is a prime workout and recommended by fitness experts due to its efficiency for the back. In this descriptive article, we will uncover some major facts about this workout and see how this exercise helps us. Moreover, we will explore alternatives to seated cable row and their effectiveness. So let’s begin:
Seated Cable Row
Seated Cable Row is a machine-based exercise where you will pull the cable using your abdominal muscles. Basically, it’s a back workout and provides V shaped back only if you carry important guidelines. If you are a newbie in this fitness industry and want to get a stable back, then start performing Seated Cable Row. This certain movement will give tight abdominal muscles and put pressure on your arms. Pulling is always better for weightlifters as it helps to carry hard hitting exercises and improves overall functioning.
Benefits of Seated Cable Row
Seated Cable Row comes with plenty of advantages in different aspects. The persons considering this exercise as main workout of their routine will surely get maximum of its benefits. Here are some common advantages that Seated Cable Row offers:
Compound Nature: Seated Cable Row is a compound workout as it targets your back, forearms, and shoulders as well. While pulling the cables, it activates abs and arms muscles which will strengthen these muscles efficiently.
Strong Hand Grip: You have to hold the cables firmly so that it should not slip off the hand. This will surely increase your gripping power and lets you perform domestic affairs easily without any problem.
Core Strengthening: Seated Cable Row also keeps positive remarks for abs as it brings tension in these muscles while pulling the cables. When the core gets engaged, muscle mass and development becomes possible.
Prevents Injury/Pain: this weight training exercise can prevent you from any sort of injuries especially backaches. Because you are handling the weight with cables so the risk of getting injured becomes zero.
Body Balancing: Seated Cable Row makes it easier for you to bring proper balancing in the body. While sitting, you have to manage your weight and pull weight so it will make sense for good posturing as well.
How to Perform
Seated Cable Row is a simple movement but it also has some directions and protocols. You must keep some steps in mind while performing this simple workout:
- Sit on the machine seat and install the required equipment to the machine. Adjust the weighted plates according to your puling ability.
- Keep the core engaged, bring the chest outward, and place the feet in the relevant section/tray attached with machine.
- Pull the weight towards the inner side of the core but maintain a neutral back. Don’t make movements in the knees and avoid flaring the elbows otherwise it will lose the focused muscles.
- Always start with low weight and carry on to practice the move. Afterwards, you can increase the weights and time frame of exercising.
It’s best to consult with the fitness coach or recommended physician if you are feeling pain in muscles. Don’t be overweight and try to maintain proper form for good results.
Alternatives to Seated Cable Row
Seated Cable Row is an excellent workout but some people don’t have time to go for gyms. Therefore, we have some significant alternatives to Seated Cable Row that can be easily carried at homes. Here are some of these workouts that you can experience instead of Seated Cable Row.
1. Dumbbell Row to Hip
Dumbbell Row to Hip is an excellent seated cable row replacement as it targets the same muscles including traps, lats, rhomboids, etc. Moreover, this workout is also preferable because it also activates your glutes when you are moving dumbbells. All you need is to hold the dumbbells in hands and lean forward enough to make a chair position.
Now the goal is to bring the weight up through the thighs and be flexing the elbows. It will surely create tension in the upper back and your lower back remains constant. Correct form and proper body balancing will give required results and if you ignore these aspects, you will get nothing.
2. Renegade Row
Renegade Row is one of the best alternatives to seated cable row as it activates your back and develops core simultaneously. You have to be on the four pillars of the body and make sure to have bearable weighted dumbbells in each hand. by placing one hand and two legs on the floor, your objective is to lift opposite hand towards your ribcage. This will create pressure on the upper back and midsection which will induce muscle development. you can easily perform this simple workout at home and can train your upper body efficiently. If you have done plank, then this workout is very common for you.
3. Incline Row
If you have fitness bench and dumbbell at home, then Incline Row is a best choice for you to train the back. Not only Dumbbell Pullover or Single Dumbbell Row are the exercises that can be done with these equipment. All you need is to pick the right dumbbells and lie on the incline bench with your chest supporting the bench.
Bring the weight up towards your chest and feel tension in the back muscles. This move works best for your shoulder joints and improves overall mobility.
4. Dumbbell Pullover
The most popular and effective back workout is the dumbbell pullover, which strengthens your core muscles and back. If you want a stronger back and chest, you cannot skip this specific exercise. Throughout the movement, you can engage and provide support for your shoulder by raising and lowering the dumbbell.
The dumbbell pullover requires a wider range of motion since it requires you to extend your arms to raise the dumbbell to your chest. Moreover, the efficiency of this workout is also good for increasing overall athletic performance.
5. Lat Pulldown
Lat Pulldown is also a great alternatives to seated cable row because of the significance it contains for our back muscles. This machine-based workout is carried out in gyms and most fitness experts love this movement. All you need is to pull the weight down by contracting the shoulders and feeling tension in the back muscles.
You can perform this workout with two hand grips and can train back muscles by two different ways. Your goal is to bring the bar down and touch the chest from the natural hand grip. On the other hand, you can lift the weight down and touch the neck using the same hand grip. Both the ways are same and work efficiently.
Bottom Lines
There is nothing to say that Seated Cable Row is one of the amazing workouts for training of back muscles. But relying on single move may not be good option for all and sundry. Therefore, we may look at some other exercises that are completely relevant to the primary one. Exercises like Dumbbell Pullover and Lat Pulldown are more effective because these workouts keenly pay attention on mass development.
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