Rich had several exercises he preferred to do, and he would usually incorporate some version of these in his back workouts. We’ve talked about the incline press and side laterals, and now you can add low cable rows to Rich’s favorite exercises list. Whether he trained using one or two arms, he preferred a V-handle cable attachment. This is an excellent exercise for back thickness. Keep reading and find out more!

Low Cable Rows

These are compound exercises, also called Seated Cable Rows. Rich would do multiple variations of this exercise and typically change his sets and reps for constant variety.

Muscles Worked

Low cable rows are a back thickness exercise that works the whole back. They also involve the traps, rear delts, biceps, and chest. The hamstrings and glutes act as stabilizers.⁽¹⁾

Variations

Typically, this exercise is performed using a low pulley and a V-handle. However, it can also be performed using a lat machine or a specialized back machine. Here are some variations. 

Straight Bar

You can use any bar you prefer, whether it’s a short straight bar, a long angled lat bar, or an EZ bar attachment. You can also do this exercise 1 arm at a time, a favorite Rich variation.

Grip

Tied into the type of bar you use, you can dramatically change your grip on this exercise, from a wide grip to a palms-facing close grip. These grip changes allow you to focus on various areas of the back. 

Height

This is meant to be a low cable row, yet some machines put you up higher. You can also do this movement sitting at a slight incline. Ultimately, you’re emphasizing a different area of your back more than others. 

How Rich Trained with Low Cable Rows

Often, Rich targets width or thickness in a back workout. In this example, he targets both. 

Lat Pulldowns - 5 sets - 20, 15, 12, 10, 8 reps

Rich was adamant about using good form. On this and all back exercises, think of your arms as hooks. Start the movement in the back, not the biceps. 

Seated Cable Rows - 5 sets - 20, 15, 12, 10, 8 reps

Rich would do these using different bar attachments, from a lat bar and wide grip to a V-handle and close grip. He was adamant about getting a full stretch at the start, pulling with your back and squeezing your back muscles at the top of the movement. Keep your back straight and your shoulders back. Don’t hunch over and don’t turn it into a biceps exercise. 

A variation to this exercise is the following:

1-Arm Cable Rows -  5 sets -  30, 25, 20, 15, 12 reps

Often, Rich would go a little heavier on these. 

T-Bar Rows - 5 sets - 25, 20, 15, 12, 10 reps

Hold and squeeze at the top. 

Pulldowns To The Rear - 5 sets - 20, 15, 12, 10, 8 reps

Pulldowns to the rear might not be as common as regular pulldowns, but they hit the back differently. Picture yourself hitting a rear double biceps pose when you do these. 

Don’t Forget 5% Nutrition!

As with any intense training session, most will start this one with the 5% pre-workout of your choice. Another option is the pre-mixed and ready to enjoy Kill It RTD with 400 mg of caffeine and 10g of glycerol, you’ll have the energy to power through this workout, and the pumps will blow your mind!

Take it further by mixing Core Creatine Monohydrate and All Day You May into a single powerhouse intra-workout drink. Once your workout is over, we’re talking recovery, and that begins with your Real Carbs (or Real Carbs Rice) and Shake Time post-workout shake. As your recovery progresses, you can add the following products: Joint Defender to keep your joints in shape and Knocked Out to help you get the restorative sleep you need. Don’t forget to check out all our deals while you’re here!

References:

1. https://exrx.net/WeightExercises/BackGeneral/CBSeatedRow