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
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
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