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Cable Row Grip Guide 👇🏻 Here’s the simple breakdown: ✅ Wide Grip Seated Cable Row Targets your upper back & rear delts ➡️ great for building a wider, more defined upper body shape. ✅ Close Grip V-Bar Row Hits your mid-back and lower lats ➡️ ideal for adding thickness and strength through the centre of your back. ✅ Single Arm Cable Row Trains each lat individually ➡️ perfect for improving symmetry, fixing imbalances, and getting a deeper squeeze on each side. ✅ High Cable Row (elbows up) Biases upper back & rear delts ➡️ key for that 3D, athletic back look. Small grip and elbow tweaks = completely different back stimulus 💪🏻 Which one do you use the most? Follow for daily training tips!
Cable Row Grip Guide 👇🏻 Here’s the simple breakdown: ✅ Wide Grip Seated Cable Row Targets your upper back & rear delts ➡️ great for building a wider, more defined upper body shape. ✅ Close Grip V-Bar Row Hits your mid-back and lower lats ➡️ ideal for adding thickness and strength through the centre of your back. ✅ Single Arm Cable Row Trains each lat individually ➡️ perfect for improving symmetry, fixing imbalances, and getting a deeper squeeze on each side. ✅ High Cable Row (elbows up) Biases upper back & rear delts ➡️ key for that 3D, athletic back look. Small grip and elbow tweaks = completely different back stimulus 💪🏻 Which one do you use the most? Follow for daily training tips!
Seated cable rows (Close grip) Control the row — don’t let your traps take over! #seatedcablerow #strengthtraining #backday #fitnesstips #formcheck
Seated cable rows (Close grip) Control the row — don’t let your traps take over! #seatedcablerow #strengthtraining #backday #fitnesstips #formcheck
Seated cable row complete tutorial guide! Primary Muscles Worked: 1. Lats (latissimus dorsi) – main driver 2. Mid-back: middle & lower traps 3. Rear delts #cablerows #fitnesstip #gymtips #backworkouts #cablerowtutorial
Seated cable row complete tutorial guide! Primary Muscles Worked: 1. Lats (latissimus dorsi) – main driver 2. Mid-back: middle & lower traps 3. Rear delts #cablerows #fitnesstip #gymtips #backworkouts #cablerowtutorial
Seated Cable Row Tips Know The Difference
Seated Cable Row Tips Know The Difference
Coming for those cable rows!! 🚣‍♀️🚣🏻‍♀️ Reminder: The back grows with rows. The benefits of seated cable rows in particular is that you’re minimising fatigue in your low back and you can isolate + control the movement more (if the form is looking good). Here are some tips as you row: ⭐️ Pull hands to your ribcage, not your chest. Elbows should stay around 90 degrees since we don’t want the arms getting over-involved. ⭐️ If your shoulders are shrugging up, you’re passing the load to your traps. We want the shoulders pulled down away from the ears so we can keep the tension in our mid-back + lats. ⭐️ Keep a neutral spine, core tight. Avoid excessively rounding your back. ⭐️ Keep elbows in close to you as you row and drive them back behind you while contracting your back. Note: There is variation among different cable attachments. I’d typically grab a close grip attachment instead of the individual handles, but these can work as well. Hope this clicks for someone! 🙌 Keep up the good work! #row #cablerows #backgains #exercisetips #backday
Coming for those cable rows!! 🚣‍♀️🚣🏻‍♀️ Reminder: The back grows with rows. The benefits of seated cable rows in particular is that you’re minimising fatigue in your low back and you can isolate + control the movement more (if the form is looking good). Here are some tips as you row: ⭐️ Pull hands to your ribcage, not your chest. Elbows should stay around 90 degrees since we don’t want the arms getting over-involved. ⭐️ If your shoulders are shrugging up, you’re passing the load to your traps. We want the shoulders pulled down away from the ears so we can keep the tension in our mid-back + lats. ⭐️ Keep a neutral spine, core tight. Avoid excessively rounding your back. ⭐️ Keep elbows in close to you as you row and drive them back behind you while contracting your back. Note: There is variation among different cable attachments. I’d typically grab a close grip attachment instead of the individual handles, but these can work as well. Hope this clicks for someone! 🙌 Keep up the good work! #row #cablerows #backgains #exercisetips #backday
Stop doing cable rows wrong 🚫 Red = what you’re doing wrong Green = what fixes it Most common mistakes: ❌ Shrugging your shoulders up (activates traps, not your back) ❌ Bending your wrists (puts strain on forearms) ❌ Elbows flaring out (misses your lats completely) ❌ Squeezing shoulder blades too narrow (limits range of motion) The fix: ✅ Keep shoulders DOWN and back ✅ Wrists straight and neutral ✅ Elbows tucked close to your sides ✅ Pull wide, not just straight back This one change will actually build your back instead of just going through the motions. Want my free workout guide with proper form cues for every exercise? Comment “BUILT” and I’ll send it over 💪 LIKE | FOLLOW | SAVE @bylt.by.britt
Stop doing cable rows wrong 🚫 Red = what you’re doing wrong Green = what fixes it Most common mistakes: ❌ Shrugging your shoulders up (activates traps, not your back) ❌ Bending your wrists (puts strain on forearms) ❌ Elbows flaring out (misses your lats completely) ❌ Squeezing shoulder blades too narrow (limits range of motion) The fix: ✅ Keep shoulders DOWN and back ✅ Wrists straight and neutral ✅ Elbows tucked close to your sides ✅ Pull wide, not just straight back This one change will actually build your back instead of just going through the motions. Want my free workout guide with proper form cues for every exercise? Comment “BUILT” and I’ll send it over 💪 LIKE | FOLLOW | SAVE @bylt.by.britt
The Single-Arm Seated Cable Row: The Symmetry Sculptor 🦾 Master the art of the unilateral pull to build a thick, balanced back and a bulletproof core. By training one side at a time, you eliminate "hidden" weaknesses and unlock a deeper range of motion than standard rows. The Tutorial Highlights Perfect Setup: Sit upright with knees slightly bent and feet firmly on the platforms. Grip the single handle and sit back until the weight stack is hovering—never let it touch between reps. The "Elbow Lead": Initiate the move by driving your elbow back toward your hip, not just pulling with your hand. Keep your elbow tucked close to your side to fully engage the lats. Deep Squeeze & Stretch: Pull until your elbow passes your torso, squeezing your shoulder blade toward your spine. On the return, allow your arm to fully extend for a deep stretch without letting your shoulder collapse forward. Anti-Rotation Core Work: Resist the urge to twist your torso toward the cable. Staying "square" forces your core and obliques to work overtime to stabilize your spine. #workout #fyp #back #explorepage✨ #tutorial
The Single-Arm Seated Cable Row: The Symmetry Sculptor 🦾 Master the art of the unilateral pull to build a thick, balanced back and a bulletproof core. By training one side at a time, you eliminate "hidden" weaknesses and unlock a deeper range of motion than standard rows. The Tutorial Highlights Perfect Setup: Sit upright with knees slightly bent and feet firmly on the platforms. Grip the single handle and sit back until the weight stack is hovering—never let it touch between reps. The "Elbow Lead": Initiate the move by driving your elbow back toward your hip, not just pulling with your hand. Keep your elbow tucked close to your side to fully engage the lats. Deep Squeeze & Stretch: Pull until your elbow passes your torso, squeezing your shoulder blade toward your spine. On the return, allow your arm to fully extend for a deep stretch without letting your shoulder collapse forward. Anti-Rotation Core Work: Resist the urge to twist your torso toward the cable. Staying "square" forces your core and obliques to work overtime to stabilize your spine. #workout #fyp #back #explorepage✨ #tutorial
Seated cable rows Bad form (killing progress) 1.Rounding the upper back and shoulders reaching way forward on every rep. 2.Leaning the whole torso back to move the stack instead of using the lats. 3.Letting the cable yank you forward with zero control on the way back. Good form (making progress) 1.Chest up, shoulders down and back, slight lean but spine stays neutral. 2.Driving elbows back toward the hips, squeezing shoulder blades together. 3.Slow, controlled stretch forward without losing back position, then row again.
Seated cable rows Bad form (killing progress) 1.Rounding the upper back and shoulders reaching way forward on every rep. 2.Leaning the whole torso back to move the stack instead of using the lats. 3.Letting the cable yank you forward with zero control on the way back. Good form (making progress) 1.Chest up, shoulders down and back, slight lean but spine stays neutral. 2.Driving elbows back toward the hips, squeezing shoulder blades together. 3.Slow, controlled stretch forward without losing back position, then row again.
SA Horizontal cable row Technique breakdown 👇🏽 One of my favourite back exercises to perform, a requested technique breakdown. I commonly perform these on a cable row machine but if you just have cables at home you don’t need to set up the bench (it just adds some extra support to hold). KEY TIPS ✅ > Hip against the bench with your working side’s leg down > Hold the cable in a neutral grip (staying neutral the entire time) > Start with a stretched out lat > Drive elbow back towards your hip, reaching full contraction (normally where elbow meets your side) > hold contraction for a second > control lengthening back out Try not to rotate your torso or pulling shoulder up if you want to maximise lat incorporation. If you enjoy Technique Tuesdays send this video to a friend who it might help, it really helps support me ❤️ thank you
SA Horizontal cable row Technique breakdown 👇🏽 One of my favourite back exercises to perform, a requested technique breakdown. I commonly perform these on a cable row machine but if you just have cables at home you don’t need to set up the bench (it just adds some extra support to hold). KEY TIPS ✅ > Hip against the bench with your working side’s leg down > Hold the cable in a neutral grip (staying neutral the entire time) > Start with a stretched out lat > Drive elbow back towards your hip, reaching full contraction (normally where elbow meets your side) > hold contraction for a second > control lengthening back out Try not to rotate your torso or pulling shoulder up if you want to maximise lat incorporation. If you enjoy Technique Tuesdays send this video to a friend who it might help, it really helps support me ❤️ thank you
Selected Exercise: Seated Cable Row (Upper Back Focus) (A classic, safe, and highly effective move for building a strong, sculpted upper back.)
Selected Exercise: Seated Cable Row (Upper Back Focus) (A classic, safe, and highly effective move for building a strong, sculpted upper back.)
🔥 These 4 Cable Row Grips Change Everything 💪@appyoucan Cable rows are one of the best exercises for back development — but not all grips train the same muscles. Each cable row grip shifts the focus to a different area of your back, from upper and middle back to lats and overall thickness. Understanding when and why to use each grip allows you to train with purpose instead of guessing. 👉 3–4 sets · 8–15 reps per variation Rotate grips across workouts for balanced back development. Save this, apply the right grip, and start building a stronger, more complete back.
🔥 These 4 Cable Row Grips Change Everything 💪@appyoucan Cable rows are one of the best exercises for back development — but not all grips train the same muscles. Each cable row grip shifts the focus to a different area of your back, from upper and middle back to lats and overall thickness. Understanding when and why to use each grip allows you to train with purpose instead of guessing. 👉 3–4 sets · 8–15 reps per variation Rotate grips across workouts for balanced back development. Save this, apply the right grip, and start building a stronger, more complete back.
‼️LET’S HIT YOUR MID BACK‼️ • My workouts are always fueled by @legion 😉🔥 🔗 Click the link in my bio to grab a bag of your own! 🔥 🔗 For NEW customers: You’ll get BOGO 50% off on your first order! 🔥 🔗 For RETURNING customers: You’ll get 10% cashback on every purchase after your first order! 🔥 • 🔥 1 Cable Machine & 3 Exercises: 1 - Seated Wide Grip Rows (pull to your chest) 2 - Bent Over Rope Pulls 3 - Wide Grip Pulldowns (lean slightly back) • 🔥 PROPER FORM TIPS: ✾ Seated Wide Grip Rows (pull to your chest) — Instead of pulling to your hips (lats), or pulling to the top of your chest (upper back/rear delts), keep your arms wide & pull to the middle/bottom of your chest. ✾ Bent Over Rope Pulls — Take a few steps back from the cable, bend slightly forward, & extend your arms all the way out in front of you with the rope in hand. When you’re ready, pull the rope to the middle/bottom of your chest, while keeping your elbows slightly flared. When you return back to starting position, make sure that you have full extension in your arms. ✾ Wide Grip Pulldowns (lean slightly back) — Place your hands wide on the bar, lean slightly back, & STAY THERE throughout your entire set. Keep your arms/elbows slightly flared, & pull your chest. Really focus on squeezing your mid back with each rep. • ✾ DO NOT rush through your reps! Quality > Quantity. ✾ Remember to work on your mind/muscle connection! When you actively think about activating the muscles you’re working, you’ll start feeling them more. ✾ When using the wide bar, make sure to keep your thumbs over TOP of the bar instead of wrapped around it. • #TeamLegion #LegionAthletics #LegionAthlete #fyp #foryoupage
‼️LET’S HIT YOUR MID BACK‼️ • My workouts are always fueled by @legion 😉🔥 🔗 Click the link in my bio to grab a bag of your own! 🔥 🔗 For NEW customers: You’ll get BOGO 50% off on your first order! 🔥 🔗 For RETURNING customers: You’ll get 10% cashback on every purchase after your first order! 🔥 • 🔥 1 Cable Machine & 3 Exercises: 1 - Seated Wide Grip Rows (pull to your chest) 2 - Bent Over Rope Pulls 3 - Wide Grip Pulldowns (lean slightly back) • 🔥 PROPER FORM TIPS: ✾ Seated Wide Grip Rows (pull to your chest) — Instead of pulling to your hips (lats), or pulling to the top of your chest (upper back/rear delts), keep your arms wide & pull to the middle/bottom of your chest. ✾ Bent Over Rope Pulls — Take a few steps back from the cable, bend slightly forward, & extend your arms all the way out in front of you with the rope in hand. When you’re ready, pull the rope to the middle/bottom of your chest, while keeping your elbows slightly flared. When you return back to starting position, make sure that you have full extension in your arms. ✾ Wide Grip Pulldowns (lean slightly back) — Place your hands wide on the bar, lean slightly back, & STAY THERE throughout your entire set. Keep your arms/elbows slightly flared, & pull your chest. Really focus on squeezing your mid back with each rep. • ✾ DO NOT rush through your reps! Quality > Quantity. ✾ Remember to work on your mind/muscle connection! When you actively think about activating the muscles you’re working, you’ll start feeling them more. ✾ When using the wide bar, make sure to keep your thumbs over TOP of the bar instead of wrapped around it. • #TeamLegion #LegionAthletics #LegionAthlete #fyp #foryoupage
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