Cable Rows

***iron addict*** · 07-27-2004, 12:54 PM

Cable Rows

An often-overlooked lift for back thickness is good old cable rows. They have some particular advantages over plain barbell rows that make them a great choice when setting up a program. Some advantages are:

Less low back stress. Because of the bio-mechanics of this lift there is way less lower back stress imposed when doing this lift.
An almost endless array of cable handles and thus new recruitment pattern gains. This variety will equal more growth for most people.
Easy weight adjustments. This makes it work well for strip sets.
Easy to rack between sets, this makes it work well for rest-pause sets.
You don’t feel as if your head is going to “pop” during the sets like when doing bent rows.

Give them a try next time you need a change!

Iron Addict

Sand Blaster · 07-27-2004, 06:30 PM

My favorite back exercise bar none. Also use a variety of handles and pull the bars higher or lower, elbows out or elbows in, to further make the movement beneficial.

SB

07-27-2004, 09:25 PM

only prob i have with cable rows is have to add either dbs or plates to the stack to get a work set in. I have this prob on most machines that are not plate loaded.

but other than that i love cable rows. one of my fav back exercises is reverse, narrow grip pull downs. they always torched my back. however after a couple of injuries while doing overhead movements i have dropped all overhead stuff. jes gettin old i reacon?

Sand Blaster · 07-27-2004, 09:45 PM

EX, bring a band with you if adding weight is a problem. Hook the band around the post and through the handle. When I do that with a light band, I have to drop weight down on the stack. Basically you are doubling it. It's an easy way to increase resistance.

At my old gym, their went to 300lbs. which was great, new gym 200 and I can rep that for days....

SB

maximus · 07-27-2004, 09:51 PM

i have seen many people pulling with their lower backs and pushing with their thighs.

most guys in the gym do these wrong, anyone care to describe how to do them properly.

07-27-2004, 10:37 PM

Quote:

Originally Posted by Silverback

EX, bring a band with you if adding weight is a problem. Hook the band around the post and through the handle. When I do that with a light band, I have to drop weight down on the stack. Basically you are doubling it. It's an easy way to increase resistance.

At my old gym, their went to 300lbs. which was great, new gym 200 and I can rep that for days....

SB

we got bands. we used bands for a year or so but got tired of them. we got pretty beat up. may have overdone it.

my gym goes to 300 on te cable machine.

07-27-2004, 10:39 PM

Quote:

Originally Posted by maximus

i have seen many people pulling with their lower backs and pushing with their thighs.

most guys in the gym do these wrong, anyone care to describe how to do them properly.

once i get set nothing moves but my arms. locked, loaded and ready.

***iron addict*** · 07-28-2004, 12:43 AM

Agreed, there should be VERY LITTLE upper body movement and almost no leg movement. Your arms should be all thats moveing and thus your lats/rear delts/mid-back should get cooked!

Iron Addict

maximus · 07-28-2004, 07:10 AM

yes, but people have trouble with the intrinsics of the movement too.

they will adduct the scapula and shoulder girdle prior to completing the movement with the lats.

which limits the emphasis on the rhomboids, it is also a good idea to stretch the pecs before doing the exercise.

07-27-2004, 12:54 PM	#1
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Cable Rows Cable Rows An often-overlooked lift for back thickness is good old cable rows. They have some particular advantages over plain barbell rows that make them a great choice when setting up a program. Some advantages are: Less low back stress. Because of the bio-mechanics of this lift there is way less lower back stress imposed when doing this lift. An almost endless array of cable handles and thus new recruitment pattern gains. This variety will equal more growth for most people. Easy weight adjustments. This makes it work well for strip sets. Easy to rack between sets, this makes it work well for rest-pause sets. You don’t feel as if your head is going to “pop” during the sets like when doing bent rows. Give them a try next time you need a change! Iron Addict __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

07-27-2004, 09:51 PM	#5
maximus through the 4th door Join Date: Jul 2004 Posts: 377	i have seen many people pulling with their lower backs and pushing with their thighs. most guys in the gym do these wrong, anyone care to describe how to do them properly. __________________ Health is merely the slowest possible rate at which one can die.

07-28-2004, 12:43 AM	#8
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Agreed, there should be VERY LITTLE upper body movement and almost no leg movement. Your arms should be all thats moveing and thus your lats/rear delts/mid-back should get cooked! Iron Addict __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

07-28-2004, 07:10 AM	#9
maximus through the 4th door Join Date: Jul 2004 Posts: 377	yes, but people have trouble with the intrinsics of the movement too. they will adduct the scapula and shoulder girdle prior to completing the movement with the lats. which limits the emphasis on the rhomboids, it is also a good idea to stretch the pecs before doing the exercise. __________________ Health is merely the slowest possible rate at which one can die.

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07-27-2004, 06:30 PM	#2
Sand Blaster Lucharilladmin Join Date: Feb 2004 Location: South of Heaven, West of Hell Posts: 6,200	My favorite back exercise bar none. Also use a variety of handles and pull the bars higher or lower, elbows out or elbows in, to further make the movement beneficial. SB

07-27-2004, 09:25 PM	#3
exmgq Guest Posts: n/a	only prob i have with cable rows is have to add either dbs or plates to the stack to get a work set in. I have this prob on most machines that are not plate loaded. but other than that i love cable rows. one of my fav back exercises is reverse, narrow grip pull downs. they always torched my back. however after a couple of injuries while doing overhead movements i have dropped all overhead stuff. jes gettin old i reacon?

07-27-2004, 09:45 PM	#4
Sand Blaster Lucharilladmin Join Date: Feb 2004 Location: South of Heaven, West of Hell Posts: 6,200	EX, bring a band with you if adding weight is a problem. Hook the band around the post and through the handle. When I do that with a light band, I have to drop weight down on the stack. Basically you are doubling it. It's an easy way to increase resistance. At my old gym, their went to 300lbs. which was great, new gym 200 and I can rep that for days.... SB

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