Cable


  • Cable


    • A) Incline Row


      • 1) Straight Back


    • B) Kneeling Row

    • C) Lying Row

    • D) One Arm Bent-over Row

    • E) Seated Rows


      • 1) One Arm Seated Row


        • a) Twisting


      • 2) One Arm Seated High Row


        • a) Straight Back

        • b) Twisting


      • 3) Seated High Row


        • a) Alternating


      • 4) Seated Row


        • a) Straight Back


      • 5) Seated Wide Grip Row


        • a) Straight Back



    • F) Standing Rows


      • 1) One Arm Standing Row

      • 2) Twisting Standing High Row




 

A) Incline Row


Preparation
You first need to sit on an incline row machine and put your feet on the foot platform.After bending your knees you need to grasp the cable by bending over.

Execution
The execution is simple.You need to stay straight and pull the cable to your waist.When you arching back you also need to push your chest forward and pull your shoulders back.
The return is made until your shoulders ar stretched forward and your arms are extended while your lower back needs to be flexed forward.

1)  Straight Back
This exercise requires to keep your back straight and in the same time to be perpendicular to incline.

B) Kneeling Row


Preparation
Your right knee needs to be on the lower pad and your left foot just a little back out to side while your left knee is slightly bent.Now you need to put your forearm on the upper pad (on the right side) and then grasp the handle.The last move is to take the cable into your left hand and be aware not to allow a spinal rotation of your left shoulder when you pulled forward.

Execution
When you execute the Kneeling Row exercise you need to pull up to side the stirrup so your elbow touches the surface of your back.The return is made until your shoulder is stretched down and the arm is extended.

 

C) Lying Row


Preparation
Lie down on the bench and then take each stirrup in your hands with your arms extended upward.
Execution
You need tu pull each stirrup down until you reach the sides of your chest with your elbows behind your back and your shoulders to be pulled back.After that you need to return until your shoulders will be stretched upward and your arms extended.

 

D) One Arm Bent-over Row


Preparation
First you need to take the cable stirrup in your hand and then just make one step back from pulley while your exercising arm will be on the same side with your back foot.Put your other hand on your front foot as support and try to keep your knees bent and your back straight.In the same time you need to leave your exercising shoulder free so it can be pulled forward by the stirrup.

Execution
While you pull your shoulder back you also pull the cable attachment to the side of your torso.The return is made until your shoulder is stretched forward and your arm extended.From time to time you can change your arm.

 

E) Seated Rows


1) One Arm Seated Row
Preparation
Grasp the cable stirrup with just one hand while sitting on the platform.Your knees position needs to be slightly bend and try to keep your lower back straight while allowing your shoulder to be pulled forward.

Execution
You need to pull the attachment of the cable to the side of your torso while you slightly twist your waist.Now you need to push your chest forward when you pull your shoulder back (this is done during the contraction).The return is made until your shoulder is stretched forward and your arms extended.From time to time you can change your arm.


a) Twisted Seated Row
Preparation
You need to sit just a little forward on the platform and in the same time close to the attachment of the cable.Take the stirrup with one hand by bending forward and and slightly bend your knees when positioning.Allow the shoulder to be pulled forward.

Execution
You need to pull the attachment of the cable to side while twisting to your waist.Then you need to pull your shoulders back and try to sit upright.The contraction is made by pushing your chest forward and the return is made until your shoulder is stretched forward and your arm extended.You can switch your arms after a while.

2) One Arm Seated High Row
Preparation
Sit on the platform and close to the attachment of the cable.Take the stirrup with just one hand while bending forward.You also need to slightly bend your knees and alow your shoulder,  torso and arm to be pulled forward by the weight used.

Execution
For the execution you need to pull the cable to the side of your torso while leaning back slightly.You need to keep your back straight and then push your chest forward while pulling your shoulder back.The return is made until the used arm is extended and the torso pulled forward.You can switch the arms.

a) Arm Straight Back Seated High Row
Preparation
For this exercise you can sit on a seat or on a bench and take the cable stirrup (just with one hand) while bending forward.You need to position your torso upright and in the same time to allow the shoulder to be pulled forward by the weight used.

Execution
The execution is made by pulling the attachment to the side of your torso and also by pushing your chest forward,pulling back your shoulder and arching your spine.The return is made until your shoulder is pulled forward and your arm extended.Change your arm after a while.

b) Twisting Seated High Row]
Preparation
Stay on the bench and take the stirrup with just one hand while bending forward.You need to allow your shoulder to be pulled forward while you'll twist to your waist.

Execution
Twist to your waist in the opposite direction while pulling the attachment of the cable to the side of your torso.You need to push your chest forward when you pull your shoulder back.The return is made until your shoulder is pulled forward and your arm is extended.Change your arm after a while.

3) Seated High Row
Preparation
Take the cable attachment with both hands while sitting slightly forward on the bench and placing your feets on the vertical platform.You knees needs to be slightly bend and you need to slide your hips back.You also need to allow your arms and your shoulders to be stretched upward by the weight used.

Execution
You need to lean back just slightly by pulling the attachment of the cable.Now you need to push chest forward, pull your shoulders back and arch your back.The return is made until your arms, shoulders and torso are pulled forward.

a) Alternating Seated High Row
Preparation
You need to grasp the stirrups with each hand and then you need to lean back just slightly.Allow your shoulders, torso and arms to be pulled forward by the weight used on the cable.

Execution
The execution is made by pulling one of the stirrups to side and push your chest forward, pull your shoulder back and then just rotate your body slightly toward the pulling arm.The return is made until your arm will be extended and your torso slightly faces forward.After you do this with one arm you need to alternate with the other one.

4) Seated Row
Preparation
You need to take the attachment of the cable in your hands while sitting slightly forward on the bench or on the seat.Then just place your feets on the vertical platform and try to slide your hips back and slightly bend your knees.

Execution
Keep your lower back straight and pull the attachment to your waist.While you arch your back you begin to pull your shoulders back and in the same time try pushing your chest forward.The return is made until your shoulders are stretched forward and your arms are extended.Also with the return you need to let your lower back to be flexed forward.

a) Straight Back Seated Row
Preparation
Put your feet on the vertical platform while sitting slightly forward on the bench.Take into your hands the attachment of the cable and slide your hips back until your knees are bend just slightly and also you need to have your lower back straighten.

Execution
You need to pull the attachment of the cable to your waist.Now lift your chest by arching your back while pulling your shoulders back.The return is made until your back is straight, your arms extended and your shoulders stretched forward.

5) Wide Grip Seated Row
Preparation
Take the cable attachment with the grip wider than your shoulder width and sit forward on the platform.You need to slide your hips back and slightly bend your knees.

Execution:
You need to keep your lower back straight while pulling the attachment of the cable to your waist.Then just push your chest forward and pull your shoulders back so you can arch your back.The return is made until you have your shoulders stretched forward, the lower back flexed forward and your arms extended.

a) Wide Grip Straight Back Seated Row
Preparation
You need to sit down on the platform and take the attachment of the cable that is wider than your shoulder width.Now you need to let your knees to be slightly bend, slide your hips back a little and keep your lower back straight.

Execution
The execution is made by pulling the attachment of the cable to your waist and then let your back to arch while you lift your chest and pull your shoulders back.

F) Standing Rows


1) Standing Row
Preparation
First you need to stay on the side of the medium height rotating pulley. and place hand shoulder on the support bar.Keep your arm straight.Then place your foot near the arm used for support and keep your knee slightly bent.Take the stirrup with the other hand  and allow the weight used to pull your shoulder forward.

Execution
The execution is made by pulling the attachment to the side of your torso and also pull back your shoulder.In the same time you need to push your chest forward and arch your spine.The return is made until you pull your shoulder forward and your arm is extended.You can change the used arms.

2) Twisting Standing High Row
Preparation
The pulley needs to be  positioned just a little higher than the head level.Take the stirrup with just one hand and then step back until your arm is straight.Now place the opposite leg of the used arm far back on the floor.Your knee for the forward leg needs to be bent and you need to allow your shoulder to be pulled forward when you twist to your waist.

Execution
The execution is made by pulling the attachment of the cable to the side of your torso.Then push your chest forward while pulling your shoulder back.The return is made until your shoulder is pulled forward and your arm extended.
You can change the used arm.