Cable upright rows are an effective upper-body exercise designed to work muscle groups throughout your arms, shoulders, and upper back. Some of the muscles targeted by the cable upright row include your biceps, triceps, anterior deltoids (front delts), lateral deltoids (side delts), and trapezius muscles.
What muscles does a low cable row work?
The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi, a.k.a. “lats.” It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise.
What does standing low cable row work?
This exercise works the lattisimus dorsi (back) muscle. Puts more emphasis on the lower insertion and outer region of the lats. Also works the biceps and rear head of the deltoids (shoulders).
How many reps should I do on low row?
Workout Example With Low Cable Rows Shoot for about three sets of 3-4 reps. It is important you struggle with the fourth rep (if you make it to four). If you still have energy left in the tank and can keep going, the weight is not heavy enough. Your muscles should reach failure at or before four reps.
What are low rows good for?
Low cable rows are a compound exercise that is actually done while sitting down. You’re likely to come across low cable rows often in upper-body workouts, mainly because they are a great way to target the the middle back, as well as the biceps, lats, and shoulders.
Should you lean forward on cable row?
You’re rowing for Olympic gold. Engaging your entire upper body by leaning forward or even driving with your legs during the cable row takes the tension off your lats. Instead, stabilize your body and tighten your core— then row the bar to you. Your goal is back growth, not to join the Olympic rowing team.
Do cable rows work lower back?
The seated cable row is a great back isolation exercise that can help build back thickness and strength. It also minimizes added stress and fatigue to the lower back and hamstrings.
Which grip is best for low row?
The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip.
How much can the average man cable row?
What is the average Seated Cable Row? The average Seated Cable Row weight for a male lifter is 189 lb (1RM).
Is 4 sets of 10 reps too much?
4 sets x 10 reps = 40 reps Moderate to low intensity. Most ideal for building muscle, but also suited for endurance.
Which cable row is best?
- Seated Cable Row. The seated cable row is a staple exercise for a strong, wide back.
- Single-Arm Cable Row.
- Single Arm Cable Row & Rotation.
- Half-Kneeling Cable Row.
- Split-Stance Low Cable Row.
- 30-Degree Lat Pulldown.
- Face Pull.
- Cable X Row.
Why don’t I feel rows in my back?
How do you properly do a low row?
How do you do low cable rows?
Does Low Row target lower back?
What muscles do cable rows build?
Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.
Are Bent-over rows better than cable rows?
Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.
Is barbell row better than cable row?
They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution to avoid injury.
Do cable rows work biceps?
Seated Cable Rows emphasize muscles around the back including the lats, the erector spinae, rear delts, biceps, and forearm flexors.
How do you target lats on low row?
Should you lean back on seated row?
It’s hard to maintain a completely upright position during the row, but try to lean no more than 10 degrees from the vertical to limit hip flexors and lower-back involvement.
What is a good weight for rows?
After practicing the barbell row for a few weeks, a beginner can expect to barbell row: 175–185 pounds as their 1-rep max. 160 pounds for 5 reps. 150 pounds for 8 reps.
How much should I row weight?
The average Machine Row weight for a female lifter is 117 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Machine Row? Female beginners should aim to lift 37 lb (1RM) which is still impressive compared to the general population.
How many cable rows should I do?
- For strength: 3-5 reps, 2 sets and 1-3 minute rest between sets.
- For hypertrophy: 8-12 reps, 3 sets, 60-90 seconds rest between sets.
Do low reps build muscle?
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.