The lats are primarily responsible for retracting your shoulder blades and drawing your arms in, and so they’re the main muscle worked during bent-over rows.
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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.
What muscles do cable rows hit?
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.
How do you do rows with cables?
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.
Which row is best for back?
Bent-Over Barbell Row The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
How heavy should bent over rows be?
- 175–185 pounds as their 1-rep max.
- 160 pounds for 5 reps.
- 150 pounds for 8 reps.
- 140 pounds for 10 reps.
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.
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 cable rows work lats?
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.
How do you target lats on cable rows?
Why don’t I feel rows in my back?
How do you do seated cable rows without a machine?
- With your arms extended forward, squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach.
- Variations.
- Use two bands to lower the resistance by either wrapping one around each foot or interlocking them at their midpoints.
Where should I pull a cable row?
One-arm cable row Keep one hand by your side as you hold the handle in the other, with your arm outstretched in front of you. Pull the handle to just below your navel, not allowing your torso to rotate, then let the handle return to the starting position under control.
What grip is best for cable rows?
When used for cable rows, the V-grip handle primarily works the lats, rhomboids, and traps with some assistance from the biceps.
What can replace cable rows?
- Landmine Row (T-bar) The landmine row (or T-bar row) is on our list of top 3 rows and is a perfect substitute for the cable row.
- Machine High Row.
- Dumbbell Single Arm Row.
- Seal Rows.
- Pendlay Rows.
- Meadows Rows.
- TRX Rows.
- Inverted Bar Rows.
Is single arm cable row better?
Do rows make back thicker?
Your back is an amalgam of muscles that need to be stimulated from a variety of angles. The best row to thicken your traps is different than the row that will help you engage your lower lats. To make your next back day more productive, we’ve culled seven row variations for you to try.
Do rows make your back wider?
Out of all of the row variations, the inverted row works your latissimus dorsi the most. According to a 2014 study in the European Journal of Sports and Exercise Science, the inverted row maximally activates the latissimus dorsi, making it the best exercise to develop a wide back.
Are rows for back thickness?
If you want to know why back rows are the go-to exercise for adding thickness, muscle, and strength to your back, you will want to read this article. Ahead, we’ll show you five of the best row exercises that you can implement into your current training program for building lean muscle mass.
Are bent-over rows good for mass?
One of the most popular exercises for the back is the bent over row. It’s an old-school, iron-pumping exercise guaranteed to add mass to your back and give you the strength to pull more than you have before.
Are bent-over rows necessary?
Should You Be Doing Bent-Over Barbell Rows? Most lifters need to be doing horizontal pulls. These help ameliorate the affects of daily slumping and sitting. But the bent-over row isn’t your best bet.
Does seated cable row work shoulders?
Seated row targets muscles in the upper back and the muscle covering the outside of the chest wall, latissimus dorsi. It will tone and strengthen your upper body including the shoulders, which is necessary for daily activities, as well as burn abdominal fat.
Are standing cable rows good?
The standing cable row is one of the best exercises for your back, shoulders and arms, but it also trains your core and leg muscles.