Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Lower Pectoralis Major
Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
Mechanics: Compound
Force: Pull
Starting position
Gripping the straight bar with an overhand grip (palms down), sit on the cable row machine with your feet on the foot rests and knees almost straight.
Your back should be vertical, the cable should be pulled taut, and your arms and shoulders should be stretching forward.
Execution
Keeping your back straight and elbows close to your torso, exhale as you slowly pull the straight bar to your abdomen.
Hold for a count of two. Squeeze your back muscles.
Inhale as you slowly return to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
Using a straight bar enforces an overhand grip. Compared to a neutral grip, using the overhand grip slightly reduces activation of the elbow flexors, thus enhancing activation of the back muscles and posterior deltoids. This is what makes the straight-back seated cable row with straight bar different from the straight-back seated cable row.
Pull with your elbows, not your biceps.
Your elbows must stay close to your body throughout the exercise.
