Close-Grip Cable Row
Sit with your abs tight, lower back slightly arched, shoulder blades squeezed back, and torso upright. Lean forward from the hips to grasp close-grip handles and return to the upright position (A).
Cable Row
The Cable Seated Row is an excellent movement to condition both the upper and lower back. Even Arnold Schwarzenegger as well as countless other weight trainers perform their cable rows with an articulating spine.
2b Cable Row
Sets: 4 Reps: 8
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable.
Cable Rows (One Arm) with a Twist:
Use the lower cable attachment. Place your left foot straight forward and your right foot back 2-3 feet at approxiamately a 45 degree angle to your left foot. Place your left hand on your left knee.
Then cable rows it is.
reply
Looks like a good workout. Unfortunately I have a torn ACL and have not been lifting legs before my surgery in 3 weeks.
Seated rope cable rows to neck
Implementation: (A) Use a rope-it will reduce the stress on your forearms and wrists and allow you to concentrate on the task at hand (which is upper back work).
One-Arm Cable Row: standing in front of a low cable pulley station with your knees slightly bent, grasp a handle in one hand. Pull the handle back towards your abdomen focusing on pulling with your elbow. Pretend like you're starting a lawn mower.
squat, flat flye, cable row, standing leg curl, upright row, overgrip pulldown, donkey calf raise, overhead triceps extension, hammer curl, crunch.
According to Parsons, one of the biggest offenders is the seated cable row, an exercise where the person sits on a bench and pulls a handle attached to a low pulley toward their midsection.
13. Hang-body Pull-ups or Seated Cable Row
14. Military Press or Dumbbell Military Press
15. Upright Row or Dumbbell Upright Row ...
Chest: Barbell or Dumbbell bench press Back: Barbell rows or Cable rows Legs: Squats or Leg press Shoulders: Seated barbell or dumbbell press ...
Equipment: dumbbell, barbell, Smith machine or T-bar machine.
Major variants: cable row (using a cable machine while seated).
[edit] Deltoids (shoulders) ...
Wide grip cable rows 10
Close grip front lat pulldown 10
Planks 15-30 seconds
Crosstrainer Intervals (manual setting)
level 8 50 rpm 1 min.
level 3 75 rpm 1 min.
level 10 50 rpm 1 min.
No rest and repeat from the top.
Barbell squats, barbell lunges, barbell rows, barbell bench press, barbell shoulder press, barbell curls, barbell tricep extensions, wide grip lat pulldowns, close grip lat pulldowns, low cable rows, triceps pushdowns and cable curls.
 See also: Back, Exercise, Extension, Squat, Lower
|
