The Forgotten Row to Build Your Back

welcome

back

guys we're here in the middle of the day and I want to share with you one of my favorite cable row variations to make sure you're hitting the lower fibers effectively so one of the questions I get when When It's about training any part of the body, can you really isolate different segments or regions of the muscle, like the lower lats or maybe the upper inner pectoral or outer quadriceps? I think it's a very important distinction because the reality is that you can. t individually isolate all of these different sections of the body you're going to train

your

lats you're going to train

your

upper chest you're going to train your quads not just the outer quad but at the same time it's also very, very It's important to think about the exercises you choose , how you set them up and the technique with which you perform that exercise to make sure that you are setting up your body in a way that aligns all the different muscle fibers in that part of the body in the most optimal way. as possible so you can contribute to the movement as easily as possible now to make it a little less wordy a little less geeky make it a little more relatable for you guys we're going to look at a couple different variations of the wire row before we get to one of my favorites, which is this one, the high seat cable row, we're going to start over with the typical low cable row to help show you where some of the low lateral fibers may not be in the best shape.

The position contracts and contributes to the movement of the row, so there is nothing wrong with doing a seated cable room that you will see in most gyms. This would be holding on to the handles of the bar or whatever implement you are holding. I could be sitting. straight and pulling

back

maybe you do a little rock maybe you don't do what you should do every time you feel like doing the exercise this is how you would do mostly typical horizontal rows we call it a horizontal rope because you are pulling straight on this horizontal axis where this would be vertical and that's where I guess the first mismatch may be occurring when it comes to effectively training all of your dorsal musculature because if you're looking at the lats, the dorsal fibers not only run on this horizontal axis, not only They run in the vertical axis, but they run in a fan shape that wraps around the entire rib cage from the base of the spine around the pelvis to the top.

Go up through your army around your armpit to the inside of your arm, so we usually need to do more than one exercise, but we should think about the exercises we choose to do, are we setting them up in the ideal position? to get the muscles to contract, so again with the seated cable row as we pull horizontally we're going to get a lot of movement and we're going to get a very direct line of pull for more of these mid to upper muscles. fibers around the thoracic region and we're not going to get as direct a line of pull for the lower dorsal fibers and fan out to the pelvis, so to do that we're going to get closer to the cable room with high seats, so here this It is one of my favorite pieces of equipment, unfortunately it is a piece of equipment that is very, very hard to find in many gyms of all the gyms that I have been to around the world.

I've only seen this in maybe three or four gyms, not even including my own space here, but it's part of the reason I made sure I had one of these for my gym, so you'll see obviously instead of having the cable run down in front of me. Here, on this horizontal line, the cable comes out from the top of my head at approximately this 45 degree line and what you will see when I do the actual pulling motion is that this cable will align very well with all of my dorsal musculature and in particular those lower fibers that run that diagonal axis towards my pelvis, so the setup adjusts into a similar type of position by grabbing the handles and instead you'll be pulling on this downward trajectory towards your chest or towards your ribcage as we perform movement here, you would apply the same type of cues that you would do in a typical cable row, but it is the direction of that line of resistance that is the direction of the cable that most closely aligns with my lower dorsal fibers and, honestly, all the fibers. lats, so if we do a cable row as an exercise, if we choose to do it on a high setting rather than a low setting, one could argue that you'll get a lot more stimulation.

Outside of the high cable setup, the final question is what do I do if I don't have this machine in my gym? Because you just said that there are only four gyms in the world that you've come across that have this machine. I don't have the machine, I'm going to show you now how we can set up using other implements, so if you don't have one of those high cable row setups that you're taking, set up on your typical adjustable pulley adjustable cable. station so we're here at a cable junction you might have one of those different functional trainers at the gym you might have one of those single station adjustable pulleys it's anyway the only thing you want to think about is setting up the cable at a height that allows you when you're sitting on a bench or on the floor, allows you to align that cable on that diagonal line of pull that should align closely with your dorsal fibers, it shouldn't take you too long Better figure that out, get out your phone, take a little video of yourself or do it next to a mirror if you can, and all you're looking for is if that cable goes through my forearm and if that forearm lines up diagonally with those. lateral fibers, so I'm here, the cable is placed at about shoulder height, I'm sitting on the floor, you need your feet to be anchored against something, otherwise you'll fly back up and everything we're going to do What you need to do is exactly the same, the body position is quite straight, pulling down towards the chest, stretching, pulling down and you will see that it is exactly the same position that I was in in the high cable room, the only thing is, depending on the cable configuration, that you are using, you may have difficulty finding enough weight on these individual adjustable cable stations, so you will see here.

Oh, you know, I should have put this on YouTube. I'm going to put it on full stack so you guys think I'm really really strong when in reality it's just that these cable stations are pretty light because of how they're designed, um, but you didn't see that full stack, Eugene, really strong, yeah , win pulling down, um, but yeah, some of these different adjustable pulleys. At the stations, they are designed in a way that the load here, 91 kilos or 200 pounds, does not travel a very long distance, so it does not provide much resistance, so you may find it difficult to have enough load on the bar to really tax . your muscles, however, if you do enough reps and keep your breathers short enough, you will still be able to stimulate your lats as much as possible and what we are looking for here is to put your body in that ideal position, so give it a try.

Let me know what you think. I hope you enjoyed this little exercise tutorial. If you gave it the thumbs up, don't forget to subscribe to the channel and I'll see you next time.