Cable Seated on Floor Row
The Cable Seated on Floor Row is an effective exercise that focuses on strengthening your back muscles by using a cable machine while sitting on the floor. This exercise offers a unique way to improve your posture and increase upper-body strength.
Execution
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1
Find a cable machine and attach a straight bar to the low pulley.
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2
Sit on the floor with your legs extended in front of you and your feet against the foot support.
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3
Grip the bar with both hands using an overhand grip.
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4
Lean back slightly and keep your back straight.
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5
Pull the bar toward your abdomen while drawing your shoulder blades together.
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6
Slowly and under control, let the bar return to the starting position.
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7
Repeat for the desired number of repetitions.
Benefits
- Improves posture by strengthening the back muscles.
- Helps develop a stronger and broader upper body.
- Increases core stability.
- May help reduce back pain by strengthening the lower back.
Common Mistakes
- ! Performing the movement too quickly: Use a controlled movement to train the muscles effectively.
- ! Leaning too far back: This can place unnecessary strain on the lower back.
- ! Not pulling the shoulders back: It is important to draw the shoulder blades together for maximum effectiveness.
Primary Muscles
This exercise primarily targets the latissimus dorsi, but also trains the rhomboids, trapezius, rear deltoids, and biceps.
Possible Alternatives
- Seated Cable Row with a V-grip: For a different grip and emphasis on the inner back muscles.
- Bent-over Barbell Row: For those without access to a cable machine.
- Single-arm Dumbbell Row: To train each side of the back individually and prevent imbalances.
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