Learn how to do seated cable rows.
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
| Directions |
1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
5. Repeat for the recommended amount of repetitions.
| Caution |
Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
| Variations |
You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
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A Simple But Effective Plan To Lose Weight After 30, 40, 50 ,60
If there is one thing you should add to your weight loss plan it's exercise. However, if people do not have enough willpower, they will often give up. If you look hard enough you can find exercise that is fun to do. The following article contains tips that will help you.
Listening to music is a great way to get moving. Hearing your favorite songs will help you to keep your body in motion. People just naturally want to get their body moving when music is playing, so it's the perfect way to make exercise engaging and even fun! By listening to music you love, you will not be focused on the workout but on the fun, infectious music.
Friends make working out less painful. When you exercise, talk to your friends. This will direct your attention to the conversation, and away from the clock. Exercising with a friend is a happy experience that can bring you a lot of satisfaction.
As a novel approach, try using exercise video games. It is a great way to divert your attention away from the exertion of the workout. You will pay less attention to how worn out or sore you may feel if you are focused on the video game. You will feel less tired, and you can continue exercising longer.
Buy flattering workout clothes. Cute clothes, even if they are just for working out, are a great incentive to exercise. Today's exercise clothing comes in a wide range of colorful styles, making shopping for new workout wear fun and exciting. New workout clothes will really make you want to move.
So you don't get bored, vary your exercise routine. The one thing that will stop you in your tracks is boredom. Exercising will start to be an activity you anxiously anticipate because you are excited to test a new workout method.
Give yourself a reward every so often as a way to reward yourself and stay on track. You can do something fun with a friend to reward yourself. It should be something that you really want to do to keep you motivated. It needn't be anything over the top- simply a little something to keep you going. Even a tiny reminder of how well you are doing can really boost your motivation to continue!
You don't have to find exercising monotonous or boring. Having a good attitude and approaching your workouts the right way will increase your enjoyment of your exercise routine. Mix up your fitness routine by trying out these new suggestions.
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