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Seated Overhand Cable Rows Guide

  • Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  • Targeted Muscle Groups:
    • primary: Latissimus Dorsi, upper back
    • secondary: Rhomboids, back deltoids
    • tertiary: biceps, forearm
    • quaternary: trapezius

How to perform?

Seated Overhand Cable Rows are a compound exercise that primarily targets the upper back, specifically the rhomboids, traps, and rear delts. This exercise involves using a cable machine with a v-bar attachment and sitting on a bench facing the machine. With the feet firmly planted on the ground, the athlete grasps the v-bar with a wide overhand grip, keeping the elbows close to the sides of the body. The athlete pulls the v-bar towards the lower abs while keeping the upper body stationary and squeezing the shoulder blades together. At the peak of the movement, the athlete holds the contraction for a few seconds before returning the weight to the starting position in a controlled manner. With seated overhand cable rows, the athlete can focus on the middle and upper back muscles, which are essential for good posture and improved athletic performance.

Variations

This exercise doesn't have any variations

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