Horizontal seated row w cable

Pronation handle less involved your biceps, you lose a little strength in favor of better isolation on the back.

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This is the instructions for the horizontal seated row w cable

• 1. Set the load on the pulley and sit on the seat. The handles are at chest height or slightly higher.
• 2. Grasp the handle with the palms in hammer grip (palm face to face) and stand straight. Contract your abs.
• 3. Pull the handles back by tightening your shoulder blades and focusing your attention on the lats.
• 4. While controlling the return, go back to the initial position by moving the handles forward.
• 5. Continue your series by repeating the movement.

Horizontal seated row w cable : several techniques, tips and advice

• 1. The breathing during the movement is reversed, inhale when pulling the handles backwards. Exhale when you release.
• 2. Tighten your shoulder blades voluntarily during the concentric phase (pulling).
• 3. Make slow movements, and wait for a pause time when you reach maximum amplitudes.
• 4. Keep the return phase as much as possible, control the movement on the eccentric phase (when you release to return to the initial position).
• 5. Do not over-tighten the handles to avoid overloading your forearms.
• 6. Do not lock elbows.
• 7. Keep your lower back still and do not overload your lumbars to protect them.
• 8. Do not raise your shoulders.