Cable Row là gì ? 5 Bài tập Cable Row hiệu quả nhất hiện nay

What is I.Cable Row ? Benefits of Cable Row exercises:

What is Cable Row?

Cable Row is the movement for bucket back exercises that are applied a lot at the gym and it helps you to own a large, toned back. Simply put, Cable Row is the favorite back exercise of many Gymers and bodybuilders.

Cable Row exercise is considered the leading exercise in developing a healthy body and owning a thick back, because this is a compound exercise that activates and affects many muscle groups, not only helping to increase muscle but also Supports effective fat burning.

cable row is what you use to tap cable row

Benefits of Cable Row exercises:

The back muscles are a complex area consisting of the main muscle groups, the lats, the longitudinal back, and the lower back. Cable Row Exercises For extremely effective back, you need movements that can affect each muscle group separately. Cable Row works to help the back muscles become toned, developing the back muscles in a comprehensive way.
Cable Row exercise also helps strengthen the lower back, longitudinal muscles and affects a part of the abdominal muscles and hamstrings.
Gives flexibility to the spine and the muscles along the back but tends to rotate.
Cable Row exercises stretch the bones of the spine and activate the muscle fibers running along the back so that the body is ready to enter the exercise. If you often have to sit a lot, this exercise is very beneficial. creating conditions for a healthy body and comprehensive balanced development.
Cable Row multi-joint exercise helps activate many muscle groups, burns large amounts of calories, and effectively supports fat loss.

What is the cable row's problem?

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II. The most effective Cable Row back exercises:

Seated Cable Row (Sitting and pulling cable on the machine):

Seated Cable Row is a complex exercise (compound), when practicing its movement, it will mainly affect the middle back muscles and auxiliary muscle groups including the lats, triceps and shoulder muscles. The exercise is considered to have the best effect on the lats compared to other bodybuilding exercises.

Steps to take :

Step 1: First, you must adjust the weight of the gym machine to ensure it is suitable for your current health.
Step 3: Next, you sit on the chair of the cable machine, hold the V-shaped bar with both hands so that your palms face each other, your feet are placed at the same point as the 2 pedals on the machine, your knees are slightly bent but not locked. knee joint. Lean forward slightly while pushing your chest out, stretching your chest muscles. This is the starting position of the Seated Cable Row exercise.
Step 3: Keeping the body fixed, pull the V-handle towards the body, legs and body forming a 90-degree angle. Pull the handle to touch your abdomen, at this time, stretch your back muscles and hold the upper position for about 1 second. Exhale while doing this movement.
Step 4: Then, slowly bring the V-handle back to the original position and inhale. Note, when releasing the handle to protect the initial position, control the force to go slowly. Repeat the entire movement of the exercise until the required number of repetitions is achieved.

Note:

When performing this exercise, you need to try not to let the person fluctuate, try to keep the back fixed, in the most natural state.

Because it will make your back muscles hurt and not be as effective as you want. Besides, in case the gym machine does not have a V-handle, you should practice the back of the bucket with a horizontal handle (palms upside down or back up) but need to keep the grip distance is narrow.

30 episodes of collusion through Cable Row

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One-Arm Dumbbell Row :

This is a complex exercise that works on many muscle groups in the body. Performing the One Arm Dumbbell Row exercise properly stimulates the development of the middle back, increases the thickness and width of the back, and helps the back muscles become firmer and stronger. In addition, One Arm Dumbbell Row also works very well on many extra muscle groups on the body including the forearms, muscle bucket and shoulder muscles.

The One Arm Dumbbell Row exercise has movements that are not too difficult, but it requires the practitioner to have high accuracy and choose the right weight to avoid back injuries such as spinal pain, low back pain. You do not need Using the tools just have for themselves a bench-shaped weightlifting chair and dumbbells to be able to practice anytime, anywhere.

Steps to take :

Step 1: First, hold a dumbbell in your right hand that is heavy enough, then your left foot should kneel on the exercise bench and your right foot should stand comfortably and firmly on the floor. The left hand rests on the cushion of the chair to keep the body balance, creating the most firmness and stability when performing the movement. Hold a dumbbell in your right hand to keep your arms straight on the floor but not locked, face up, look forward and let your back straight parallel to the surface of the chair. This is the starting position of this exercise.
Step 2: From the starting position, exhale and focus on putting force into the lats and squeezing the lats to pull the weight up. Absolutely do not use the forearms to pull the weights.
Step 3: Lift the weight up to the top, you use more force of the shoulder muscles to pull up. Get to a position where your arms are parallel to the floor and press your arms close to your body. In this position, the back muscles are maximally compressed.
Step 4: Hold 1 beat at the top position and inhale, slowly lower the dumbbells to the starting position.
Step 5: Repeat the movement for the required number of times and then switch hands, perform for the other side.

30 episodes of collusion through One Arm Dumbbell Row

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T-Bar Row :

This is a very good back muscle exercise for those of you who have completed a basic training program in bodybuilding.

This is one of the powerful Middle Back exercises that are similar to the Bent Over Barbell Row exercise

Muscles Affected: Middle Back, lower back, lats, shoulders, and biceps forearms. There is a variety of equipment to do this exercise, but you should use any equipment with free weight. good and high safety.

Implementation steps:

Step 1: First you must get 1 Olympic standard barbell, 1 T Bar Row Platform and 1 Lat Blaster Bar. Then you assemble them as in the video above. Then you add weights that are heavy enough for you to prepare to perform the movement.
Step 2: How much weight? You adjust the weight so that you can do up to 10 reps in this exercise, but to develop muscle and strength you should do 6-8 reps of maximum weight.
Step 3: You stand naturally with your feet shoulder-width apart (or wider, depending on your preference) and of course, exercise equipment in a ready state. Like many other back exercises, you need to keep your back straight, butt back and head up, use your back muscles to lift the weight a little off the ground so that your arms are straight, but your elbows still have to bend a bit (at this time, your back muscles are still very weak). your muscles are very tight, you will feel a slight pain in this muscle area). This is your starting position.
Step 4: The technique of doing 1 reps At the starting position, inhale and focus your strength on the back muscles (other muscles are also tense to support the movement, not participate in the exercise much) pull the dumbbell upward. (the back muscles will be maximally pressed) at the same time, exhale, hold this position for 1s, then you inhale and tighten the back muscles, slowly lower the dumbbells to the original position (this process is slower than the process you pull the weights). up), when your back muscles are fully stretched and you feel a slight pain in your back muscles, hold this position for 2 seconds before starting the next rep. This will be very difficult but if you try to get used to it, it will be very good for your training routine.
Step 5: After doing the required number of reps, lower the weight to the ground gently (try to keep your back straight), walk and rest for 2-3 minutes and remember not to forget to drink water or food Add intra workout now.

Note: In addition to practicing the correct technique of this movement, you need to pay attention to the distance between your back and the floor. This distance will be best if your body is only tilted upwards at a 45-degree angle, too tall will gradually lose the effect of the mid-back muscles, when if you train with too heavy weight, now you need to Your lower back is involved a bit and your glutes have to be very tight to stabilize the movement.

cable row is what you use to tap cable row T-Bar Row

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Barbell Row :

Barbell Row starts with the bar on the floor. And the bar will return to the floor after each rep. You don’t keep the bar in the air between reps (that’s Yates Rows). You pull from the floor so you can realign your lower back naturally, breathing, and using your hip muscles.

The Barbell Row is a full-body coordination exercise. It helps you work out your upper back, lower back, hips and arms. They help you get a stronger, bigger back and bigger biceps. The barbell row is one of the most effective add-on moves you can do to improve your Squat, Bench Press, and Deadlift.

cable row is what you use to tap cable row Barbell Row

Implementation steps:

Step 1: Stand in front of the bar so that the bar is at the top of your midfoot. Don’t touch your shins to the bar. Average foot distance, toes pointed out.
Step 2: Grasp the bar. Average hand distance. Narrower on Benchpress and wider on Deadlifts. Hold the bar in the palm of your hand
Step 3: Do not lock the knees. Keep hips higher than when deadlift. Fold your knees down like keeping them behind so the bar doesn’t touch when you exercise
Step 4: Raise your chest. Straighten your back. Do not move the bar. Don’t lower your hips. Don’t squeeze your shoulder blades together. Take a big breath, hold your breath, and pull the bar toward your chest. Use your elbows to guide and pull them towards the ceiling

Note: You can raise your upper body slightly at the highest point to lift more weight. But Barbell Row can’t be made Deadlifts. If your upper body is 15 degrees above the horizontal, the weight is too heavy. Don’t reduce ROM to make it easier. That’s like turning the Squat into a half Squat. Your upper back gets less exercise, making the Barbell Row less effective at building strength and muscle. Lower the weight to keep your torso low.

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Bent Over Row (back pull with barbell)

When it comes to mid-back exercises, you can’t help but mention the Bent Over Row exercise. This is a mid-back exercise that is similar to Seated Cable Rows, both focusing on the mid-back muscle group. This exercise helps the back muscle group to have aesthetics and thickness

Implementation steps:

Step 1: Grasp the barbell with your palms facing in, lower your knees moderately and push your chest forward, lowering your hips gradually, keeping your back straight and nearly parallel to the floor. Looking forward, hold the dumbbells straight below your chest. This is the ready position.
Step 2: Keeping your chest fixed, exhale and begin to pull the weight back to your body. Keep your elbows close to your body and shift your weight down your forearms. Step 3: When you have pulled the bar close to your stomach, squeeze your back muscles and hold for 1 second.
Step 4: Inhale slowly and drop the dumbbells back to the starting position.
Step 5: Repeat until the end of the set.

cable row is what you use to tap cable row Bent Over Row

Note :

If you have a history of osteoarthritis in your back, you should not do this exercise.
Once you get used to the movement, strengthen your back and increase the weight, always remember to keep your back straight for optimal muscle performance and avoid injury.
Never lift heavier weights than you can pull. Just slowly get used to the light and moderate weight.

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Hopefully through this article, WheyShop helped you learn about the concept Cable Row What are the most important variations of Cable Row exercises, thereby helping you gain more training knowledge and easily build the desired back muscles. Good luck !

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