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Açıklama
Cable Bent Over Row is a dynamic back exercise performed using a cable system. Thanks to the cable system, muscles remain under constant tension throughout the movement and momentum usage is reduced. Intensely works latissimus dorsi, rhomboid, trapezius, erector spinae, and rear shoulder muscles. Provides a more controlled movement compared to free weights and reduces pressure on joints. Possible to create variations with different attachment options. Suitable exercise for intermediate and advanced athletes.
Adım Adım Talimatlar
- 1
Stand facing cable machine, cable in lower position, attach desired attachment
- 2
Grasp the handle, step back a few steps to create tension in cable
- 3
Bend forward at hips with knees slightly bent, keep back straight and almost parallel
- 4
From extended arm position, pull handle toward abdomen by pulling elbows back
- 5
Contract muscles by maximally squeezing shoulder blades
- 6
Return to starting position in a controlled manner, keep back straight throughout movement
Önemli Noktalar
- ✓Lean torso forward, keep back straight, push hips back
- ✓Pull cable handle toward abdominal area, bring elbows back
- ✓Keep torso stable throughout movement, only arms should move
- ✓Squeeze shoulder blades at the end of the movement
Yaygın Hatalar
- ✗Rounding the back - increases risk of lower back injury
- ✗Keeping torso too upright - reduces back muscle engagement
- ✗Performing movement too quickly - leads to loss of control
- ✗Keeping elbows too far from body - reduces back muscle engagement
Nefes Kontrolü
Exhale while pulling the cable, inhale while returning to starting position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs should be careful in inclined position and get doctor approval
- Those with shoulder injuries should keep range of motion controlled
- Those with hamstring tightness should pay attention to bending angle
- Those with disc problems should keep weight low
Güvenlik İpuçları
- Keep lower back straight and maintain bending angle around 45 degrees
- Perform movement in controlled manner with back muscles, don't use momentum
- Increase weight gradually and terminate set if form breaks down
- Maintain breath control; exhale while pulling, inhale while releasing
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Applies continuous tension to back muscles
- ✓Provides muscle development and definition
- ✓Increases pulling strength
- ✓Targets various muscle fibers with different angles