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.
Table of Contents
What is the best row variation?
- Bent over row (3 sets of 10 to 12 reps)
- One-arm dumbbell row (3 sets of 8 to 10 reps on each arm)
- T-bar row (3 sets of 10 reps)
- Gorilla row (3 sets of 10 reps on each arm)
- Inverted row (3 sets of 10 to 15 reps)
What can you do instead of cable row?
- Underhand Barbell Row. The underhand barbell row is an advanced alternative to a seated row that uses a barbell.
- Pendlay Row.
- Bent Over Dumbbell Row.
- Alternating Dumbbell Row.
- Chest-Supported Row Machine.
- Iso-Lateral Chest-Supported Row.
- Incline Prone Dumbbell Row.
- Barbell Seal Row.
What attachment should I use for cable rows?
This exercise is most commonly performed using a V-grip attachment. The V-grip attachment is ideal for the inner back muscles such as the rhomboids and mid-traps, but different handles offer a variety of benefits.
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.
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.
Are cable rows effective?
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 simulate cable rows?
- Dumbbell Bent-Over Row.
- Single-Arm Dumbbell Bent-Over Row. FREE Download. Tell Us Where to Send the FREE 12-Week Workout Plan.
- Barbell Bent-Over Row.
- Reverse Grip Bent-Over Row.
- T-Bar Row.
- One-Arm T-Bar Row.
- Inverted Row.
How do you row a cable without a machine?
httpv://www.youtube.com/watch?v=wVQjyeQQDIs
Does seated cable row work biceps?
A seated row machine offers a powerful latissimus dorsi workout that targets your rhomboids, trapezius, and biceps brachii, as well as other groups of muscles.
Why don’t I feel rows in my back?
httpv://www.youtube.com/watch?v=FVA6B_G8qjE
Are Single arm Cable Rows good?
The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these muscles make up the upper posterior chain and they require sufficient stimulation for muscle growth and strength. And this exercise is one of the best for accomplishing full back development.
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.
What does close grip cable row work?
Muscles Worked in Cable Close Grip Seated Rows Lats. Trapezius. Rear Deltoids.
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 back rows necessary?
Although barbell rows are a fantastic back building exercise (when performed properly), they are not necessary for complete back development. Dumbbell rows, t-bar rows, cable rows, and pull ups will build just as strong and thick of a back as barbell rows.
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.
How do you target lats on cable rows?
httpv://www.youtube.com/watch?v=ucaLi5L70Ds
What are seal rows?
The seal row is a variation of the barbell row, where you isolate the work to the rowing muscles in the arms and the back. This is done by lying on a bench and thus off-loading the legs and the core. By isolating the work in this way, it can be easier to focus on and exhaust the trained muscles.
What exercise is similar to rowing?
- Kettlebell Swings.
- Barbell/Squat rack Inverted Row.
- Dumbbell Bent Over Row.
- Dumbbell Thruster.
- Resistance Band Deadlift.
- Barbell Upright Row.
- Kettlebell High Pull.
- Seated Cable Row.
How can I mimic my rowing machine at home?
httpv://www.youtube.com/watch?v=qiQH_d2AX7A
How do you do seated cable rows with dumbbells?
httpv://www.youtube.com/watch?v=8x5HqIuK28g