How to perform Cable Standing Row Close Grip with proper form
Equipment Needed
- Cable machine with a close grip attachment.
Setup
- Adjust the Cable: Set the pulley to a lower position.
- Select Weight: Choose an appropriate weight for your strength level.
- Stand in Front: Position yourself facing the cable machine, feet shoulder-width apart.
Starting Position
- Grip the Handle: Use a close grip attachment and grasp it with both hands, palms facing each other.
- Position Your Body: Slightly bend your knees and hinge at your hips, keeping your back straight and chest up.
- Create Tension: Step back slightly to create tension in the cable.
Execution
- Pull the Handle: Exhale as you pull the handle towards your torso, keeping your elbows close to your body.
- Squeeze the Back: Focus on squeezing your shoulder blades together at the peak of the movement.
- Controlled Return: Inhale as you slowly extend your arms back to the starting position while maintaining control.
Tips for Proper Form
- Keep your core engaged throughout the exercise.
- Avoid leaning back or using momentum; the movement should be smooth and controlled.
- Maintain a neutral spine—don’t round your back.
- Ensure your shoulders stay down and relaxed.
Common Mistakes
- Allowing the elbows to flare out.
- Rounding the back instead of maintaining a neutral spine.
Conclusion
Follow these steps and tips to perform the Cable Standing Row Close Grip with proper form, enhancing your strength and muscle development effectively.
Exercises
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Synergist: Forearms
Bicep Curl, Cable
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Target: Biceps
Synergist: Forearms
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Type: Upper, Pull
Target: Biceps
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Bicep Curl, Band
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Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
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Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms