Straight-back underhand cable row


Exercise details

  • Target muscle: None; the back in general
  • Synergists: Middle and Lower Trapezii, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
  • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Sit on the cable machine and grasp the straight bar using a shoulder-width supinated (underhand) grip.
  2. Slide your buttocks backward and straighten your back. The cable should be pulled taut, and your arms and shoulders should be stretching forward.

Execution

  1. Keeping your elbows close to your body, exhale as you pull the bar to your abdomen.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you return the bar to the starting position, with your arms and shoulders stretching forward.
  4. Repeat.

Comments and tips

  • Pull with your elbows, not with your biceps.
  • Keep your torso upright, your back straight, and your elbows close to your body.
  • The only difference between the straight-back underhand cable row and the straight-back cable row is that the straight-back underhand cable row puts a little more emphasis on your biceps brachii.

Straight-back underhand cable row video

Sources


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