How do you do seated cable rows at home?

Seated Row

Set up your anchor point at belly button height when you are seated with your legs extended and your back straight. With your arms extended forward, squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach.

What do seated rows work?

Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders.

Are seated rows dangerous?

Think of it, if the ‘seated‘ position is flipped it’s the same position as bending over and pulling the weight to your chest. It’s just not practical, and it’s poor spinal positioning. All in all, it’s just outright dangerous and should be avoided, especially for people with lower back pain.

Are seated cable rows effective?

Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.

Are seated rows and bent over rows the same?

They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent–over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution to avoid injury.

What exercise replaces rows?

Ben Booker: Dumbbell reverse flyes. When performed correctly, this exercise is a great back and rear delt builder that is an effective alternative to the row. It also doesn’t require heavy weight to achieve great results. Sit on the edge of a bench and lean as far forward as you can while maintaining a flat back.

Can you do seated rows with dumbbells?

Begin in a seated position with a dumbbell in each hand with palms facing each other. Bend slightly forward at your hips. Squeeze your shoulder blades together, while simultaneously driving elbows past your back as you pull the dumbbells to your sides. Pause and slowly return the weight back to the starting position.

What can I do instead of a row?

8 Upright Row Alternatives for Upper Body Strength and Power
  • Cable Face Pull.
  • Single Arm Kettle Bell High Pull.
  • Barbell Hang Clean.
  • Lateral Raises.
  • Barbell Farmers Carry.
  • Scapular Pull Ups.
  • Barbell High Pull.
  • TRX Cable YTW’s.

Why upright row is bad?

The main issue with upright rows is the risk of shoulder impingement. Generally, shoulder impingement occurs when you internally rotate the shoulder (roll it forward slightly) and then lift it out to the side. If your hands are too narrowly placed your shoulders will be internally rotated as you raise the bar up.

Are upright rows worth doing?

Upright barbell rows have been considered one of the best muscle building exercises for your back and shoulders. This exercise targets your front and middle heads of your shoulders, your traps, rhomboids, and even biceps. You’ll need to keep your back straight, your chest up, and your eyes focused ahead.

What’s a good alternative to upright rows?

The 8 best upright row alternatives are:
  • Barbell High Pull.
  • Seated Muscle Snatch.
  • Single Arm Dumbbell Power Snatch.
  • Dumbbell Lateral Raise.
  • Band Lateral Raise.
  • Cable Face Pull.
  • Dumbbell YTW.
  • TRX YTW.

Are upright rows bad for wrists?

Also, ensure to keep your back straight, with chest up and eyes focused ahead. Wrong wrist position: This exercise can strain the wrists, so be sure to use only a wide grip (shoulder-width).

Are wide grip upright rows safe?

The upright row can be performed with a wide grip (as described above) or a narrow grip. Many trainers recommend that you avoid the exercise altogether, while others say that the wide–grip upright row, if performed in the way described above, is safe.

What do upright rows target?

If you’re looking to increase shoulder and upper back strength, look no further than the upright row. This exercise targets the traps, which span the upper to mid back, and the deltoids, which wrap around your shoulder.

How much should I upright row?

Your goals also play a role in how much weight you decide to use for upright rows. Perform up to seven reps per set to gain strength, sets of eight to 12 for muscle size and 13 to 20 reps for muscle endurance, according to personal trainer Eric Weinbrenner. All your sets should be tough, but challenging.

Do upright rows work side delts?

Upright rows use a bar, and lateral raises are done with dumbbells. Upright rows target the side delts and traps, while lateral raises primarily work the side delts. Both are used to develop hypertrophy in the shoulders.

Is upright rows a compound exercise?

The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps.

Are upright rows good for shoulders?

The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. This is a lift that requires perfect form for the best results and to avoid injury.

Are rows better than pull ups?

Pull–Ups are one of the best exercises for building a strong back. They develop your lats and are a great measure of strength. They include Single-Arm Rows and Inverted Rows, which develop the major back muscles—your lats, traps and rhomboids.