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The low pulley cable row is a great exercise for building big, thick lats
It targets the middle of your back, which is why it’s so effective
However, there are some common problems that people make when performing this exercise
The key to avoiding these mistakes is to keep your chest up and shoulders back at all times during each rep
If you find yourself leaning forward or rounding your lower back, then you need to slow down and focus on getting into proper form
Let’s get into it!
Good Mornings
The good morning is a compound exercise that targets the outer edges of your back with free weight
It’s also a great way to strengthen the stabilizing muscles in your hips, low back and core
To get the most out of this exercise, make sure you keep your chest up and do not round over
If you feel any pain in your lower back or hips when performing them, then it may be too heavy
Adjust accordingly and continue to increase the weight as tolerated
The most common mistake I see people make when doing this exercise is rounding their upper backs on every rep and using momentum to get through each set
Proper Form
Before we begin, let’s go over some basic form pointers
It is important that you keep your chest up and shoulders back throughout the exercise
If you extend your arms below shoulder height, you should feel a little bit of tension on the back of your shoulder
Don’t extend too far forward or allow your shoulder to round forward
If you feel any pain in your shoulders then it may be because of poor form
Don’t try to turn this exercise into a cheat curl! For now, I want you to focus on keeping proper back formation and allowing the weight to pull your arms downward until they are at chest level or below
Here’s how it’s done: Attach a D-handle to the low pulley of a cable station
Lie face down on the floor underneath the pulley, with your head just to the left of the weight stack
Grab hold of the handle with both hands and straighten your arms in front of you so that it rests along your torso
Your arms should be extended, but not locked
Keeping your chest lifted and shoulders back, pull the handle toward your hips until it reaches the top of your knees
Pause for a second then slowly return to starting position
Repeat until you finish all reps or complete a set number of repetitions (usually 8-12)
Before going to the next exercise, I recommend doing a few sets of good mornings to warm up and feel loose
Then, once you’re warmed up, do a couple of sets of lat pull-downs (which we will get into later) before going onto your heavy workout
Here are some commonly asked questions: 1) How much weight should I use? I think it is best to start with a moderate amount of weight and adjust from there
Don’t try to lift crazy amount of weight that you can’t control because it could lead to injury
The most important thing is to maintain proper form throughout each set
Low pulley cable row
The low pulley cable row is a great exercise for strengthening the back and the biceps
The low pulley cable row is an exercise that should be performed with a wide grip to allow for a fuller range of motion
The exercise starts with the arms extended and then bent at the elbow, pulling the weight towards your stomach
You should keep your shoulders pulled back and your chest up during this movement
You should feel a nice burn in the upper back and biceps, as well as a deep stretch
This exercise targets all small stabilizing muscles of the scapula, including the rhomboids, mid traps and serratus anterior
The rear deltoid is also heavily involved, due to its close relationship with the scapula
The low pulley cable row is a great exercise for building upper body strength and muscle mass in areas such as the back, chest and triceps
Doing seated cable rows while standing up on an Olympic bench or squat rack will allow you to engage more stabilizers in addition to your primary muscle groups
This makes this exercise a great choice for both a warm up and for adding mass to your upper body
You can perform 4-6 sets, with anywhere from 8 to 20 repetitions
Cable rows are very similar to barbell rows, however cable rows are generally easier on the lower back
Cable rows also allow you to be extremely explosive and focus on speed
Due to the different angles, cable row exercises can help decrease your chance of injury while lifting because they work stabilization muscles such as glutes and hamstrings more than some other exercises
1) The first mistake is using a variation that doesn’t hit any specific muscular groups
The movement should be smooth, without jerking or swaying the body
Begin on an incline bench facing the cable machine and with your legs extended
Grasp the bar with a wide grip and keep your knees slightly bent throughout the exercise
Your elbows should also stay close to your body and not flared out during the movement
Exhale as you pull towards your stomach and hold for a pause at the top
On the return, inhale as you bring the weight back down, keeping your chest elevated throughout the entire movement
Do not lower the weight past a 90 degree angle at any point during this movement; this is critical to having good form! Finish by bending your arms at the elbow as you lower back down to starting position while keeping an upright posture throughout
Next you will perform the same exercise but using your high pulley
Again, the low pulley cable row works the biceps and back
The high pulley cable row strengthens mainly the upper back muscles
So depending on which muscle you want to develop will determine which form of this exercise you will use
Farther away from thee machine are two handles that are at waist level and this is where you would perform a seated row
This exercise can also be done on a high pulley machine, which will target more of the biceps muscle
Low pulley cable row technique
The best technique to perform a low pulley cable row is by setting up with your feet shoulder-width apart
You should then grab the bar using an overhand grip, with your hands placed just outside of shoulder width apart
From there, you will want to pull the bar towards your chest by bending at the knees and waist
To keep the bar in place, it’s important to keep your arms straight and let the elbows flare out
Keep your back naturally arched and then drive the floor with your feet to complete the movement
The repetitions need to be done in a slow, controlled motion with the purpose of focusing on your muscles working and reacting
We want to avoid momentum in this movement by simply pulling the bar without flaring the elbows or squeezing your shoulder blades together
From there, focus on slowly bringing the bar back down to complete one repetition and continue for as many as you can comfortably manage
A cable row is an effective way to work your upper body muscles, but it can also be a risky exercise if not performed correctly
To prevent injury, it’s important to focus on keeping proper form while performing the exercise
You want to keep your back arched to prevent excess strain or injury of your lower back in particular
If you want to focus on your biceps, then keep your arms straight and don’t allow your elbows to flare out
Finally, one thing to keep in mind is that the best results come with consistency
The cable row machine is one of the most efficient machines for working out your back muscles
However, it only works if you use it regularly
If you are looking for an alternative exercise, or simply want to work other muscle groups during your routine, keep the following list in mind: The cable row machine can be a great way of building muscle mass and working out at home, especially if you have a limited amount of time compared to working at a gym
How to: Stand with a barbell across your shoulders and a low pulley cable attachment at either end of a cable column attached to a low pulley mounted on a stand
With an overhand grip on the bar, bend forward at the waist until your torso is parallel to the floor
Keeping your arms straight and maintaining tension on the bar, pull yourself up until you’re just below shoulder height
Slowly lower back down without stopping until you reach the starting position again
That’s one rep
Tips and variations: -If using a high pulley cable machine, just remove the bar and straighten the arms with the rest of the row mechanism
-A reverse grip is suggested if using a straight bar attachment to work your biceps more
Low pulley cable row mistakes
This article discusses the mistakes people often make when doing a low pulley cable row
The article starts by explaining the benefits of this exercise, and then goes on to list the common mistakes that people make when performing it
The list includes things such as not using a full range of motion, not keeping the back straight, and not keeping the elbows in at all times
The article ends by giving some useful tips for correcting these mistakes
The benefits of using a low pulley cable row are that it helps build the lower back and core muscles, as well as biceps muscles
The workout is also relatively easy to do, and can be done in the comfort of your own home
However, there are some common mistakes that people make while performing this exercise so any gym goer should be able to avoid these mistakes and get the most out of their cable row
1
) Using an incorrect range of motion – If you’re doing a cable row, you need to pay attention to both your elbow and your shoulder joints
This means that you have to keep them both pointing in roughly the same direction throughout the entire range of motion
If you’re not careful to do this then your elbow and shoulder joints will start to work out at different angles
This can cause problems such as the elbow joint becoming misaligned and the shoulder joint getting pinched
Although it may take extra effort to keep your elbows in line, it’s definitely worth it in the end if you want to get the most out of your cable row
2
) Lowering the weight too slow – It’s very important that you keep constant tension throughout each rep of this exercise
This means that when you’re doing a cable row, it’s important that you don’t lower the weight down too slowly; otherwise, you’ll end up fatiguing yourself faster than expected
If you lower the weight down to slow then you won’t get the benefits of doing a cable row from it
Instead, it will just be a regular exercise and not a low pulley cable row
3
) Not keeping your elbows in line – When performing any exercise, it’s important that you keep your elbows in line at all times
If your elbows point out towards the sides, then that pretty much makes the exercise useless for building biceps muscles
Although high pulley cable rows are great for building biceps muscles, they aren’t as beneficial as low pulley cable rows when it comes to building the biceps muscle
4
) Not keeping your back straight – One of the main benefits of doing a cable row is that it keeps your lower back muscles in line
Although this exercise isn’t essential for building a strong lower back, it’s still helpful if you want to get the most out of your cable row
In order to keep your lower back muscles trained while doing a cable row, then you have to ensure that you keep your upper body in line
If you fail to do this then the exercise will be ineffective and won’t be able to build any muscles
5
) Using too much weight – The best technique for using low pulley cables is using as little weight as possible but still working out all of your muscle groups
