Low Cable Rows - One Of Rich’s Favorites! 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, now you can add low cable rows to the list of Rich’s favorite exercises. Whether he did this 1 arm at a time or used a V-handle, this is a great exercise for back thickness. Keep reading and find out more!
Low Cable Rows
These are a compound exercise and are also called Seated Cable Rows. Rich would do multiple variations of this exercise and typically change up his sets and reps for constant variety.
Muscles Worked
Low cable rows are a back thickness exercise and work 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 done using a low pulley and a V-handle. You can also perform it 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 Used Low Cable Rows In His Routine
Often, Rich would target width or thickness in a back workout. In this example, he targeted 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.
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References:
- https://exrx.net/WeightExercises/BackGeneral/CBSeatedRow
