The Cable Row

Rowing (Erg Machine)

Purpose/ Benefits

The purpose of this exercise is to target the muscle groups in the middle of the back. One benefit of this exercise is that it requires less set up than a bent over row.

Execution and how to perform this exercise:

1. To set up for this exercise:

   1. Set the height of the cable to below shoulder height

   2. Attach a straight bar to the machine

2. Grab the bar with a pronated grip, ie palms facing towards the ground 

   1. Hands should be shoulder width apart

3. Arms should be fully extended

4. Keep the shoulders down and away from the ears 

5. Brace the core 

6. Pull the bar to the body until it makes contact with the sternum

7. With control, extend the arms 

8. Repeat steps 6 and 7 for 10 to 12 repetitions of 2 to 3 sets