Bent Over Cable Rows
Description
This standing cable row exercise is very similar to the bent over barbell row in the sense that a lot of the same techniques apply. The rope version makes a great finisher to your back routine after your heavy lifts have been completed.
Video
Execution
- Hook the rope attachment on the pulley and slide it towards the bottom of the crossover machine.
- While using a neutral hand grip to grasp the rope, bend over slightly at the knees and waist while maintaining spinal alignment.
- Exhale and initiate the movement by retracting the shoulder blades, then flex the arms and draw the hands towards your midsection. Briefly hold the contracted position.
- Inhale, extend arms and lower the rope back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Standing further away from the pulley system will cause you to pull the rope across the body as well as upwards. This modified technique draws additional recruitment from the lats.
Reverse Cable Flies
Description
While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region of the shoulder. If the elbows are positioned slightly below the shoulders upon retraction, maximal emphasis will be placed on the upper back region.
Execution
- Place the appropriate hand grips on the cable attachments and select desired weight. The cable column should be slid upwards if using an adjustable version.
- Grasp the handle grips by bringing the right arm across the left side of the body and the left arm across the right side.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back in an arching motion until a contraction is felt within the rear shoulders/upper back region.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.