Exercise name: standing cable row
exercise type: compound pull
target muscle: none; the back in general (see synergists)
synergists: latissimus dorsi, teres major, infraspinatus, teres minor, middle and lower trapezius, rhomboids, lower pectoralis major, posterior deltoid, brachialis, brachioradialis
dynamic stabilizers: biceps brachii, triceps brachii (long head only)
detailed instructions and videos on my website, weighttraining.guide.
flex your hips and knees so that you are almost in a seated position.
keep your elbows close to your body.
pull the double-row bar to your lower abdomen, and pull with your elbows, not with your biceps. this will emphasize shoulder extension over elbow flexion and will therefore emphasize the activation of back muscles over elbow-flexing muscles.
you can either keep your back straight and vertical or allow your back to flex and extend. in the former case, your spinal erectors (erector spinae) will act as stabilizers, whereas in the latter case, they will act as synergists.
compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core. however, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row.
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the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.
visit weighttraining.guide/ebook. link in bio.
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