seated low cable row

muscle used: lats

how to do it:

• Use a cable handle that allows a wide grip.
• Select an appropriate weight.
• While holding the handle, slide back on the seat without locking your knees. Place your feet on the supports with your knees in line with your toes.
• Keep your torso upright and draw your belly button in. Maintain proper posture and core stability throughout the entire exercise.
• Without moving your torso, pull the handle towards your armpit.
• Hold, then slowly return the weight to the starting position.

how many to do:

• general fitness improvement: lift enough to reach muscle fatigue with 12-25 reps.  Complete 1-3 sets.
• muscle gain: lift enough to reach muscle fatigue with 6-15 reps.  Complete 1-3 sets.

did you know...?

• the latissimus dorsi (AKA the lats) are important because it attaches your spine to your arms. Training this muscle with the proper technique will not only give you a stronger, nicer-looking back, it will also strengthen the arm-spine connection. This connection helps prevent injuries to the shoulders and lower back.
• because the lats connect the arms to the spine, they can also cause a lot of problems due to lifestyle habits. If your lats become too tight (from working at a computer, working out regularly, etc.) spend a few extra minutes stretching your lats!

additional information:

To avoid reaching a plateau, change exercises every couple weeks. For other exercises and variations, ask a trainer in the club!

Our Personal Training staff can build a custom routine designed to help you reach your goals quickly and safely.