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.
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