SEATED CABLE ROWS

SEATED CABLE ROWS
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I like this exercise machine because of its versatility to target many different muscles depending on the angle of our arms, but of course these tips can be replicated on other exercises as well!⁣⁣
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The seated cable rows are great for overall back development, and we can can use this exercise to target specific muscles depending on two main factors: (1) the angle of our arms, and (2) understanding the articulation of the muscle fibers for the muscles we want to work on:⁣⁣
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The lats muscle fibers descend obliquely downwards and outwards from the last thoracic spine to the back of the crest of the ilium. When we’re performing rows by bringing our elbows close to our torso, the lats will do most of the rowing work by adducting and extending the shoulder (which are the main functions of the lats).⁣⁣
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On the other hand, Trapezius’ muscles fibers distribute “horizontally” and open up kind of like a folding fan covering our upper back. If we take our elbows up to the sides, the tension on the lats decreases, allowing traps & rhomboids to complete the rowing motion through retraction and adduction of the scapula (which are two of the main functions of the traps). ⁣⁣
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Both are great variations and can be used to target and bring up lagging muscles. ⁣⁣