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Açıklama
Seated Cable Wide Grip Row is a fundamental and effective compound exercise targeting the middle back. This movement works the latissimus dorsi, rhomboids, middle trapezius, and rear deltoids together. The seated position reduces pressure on the lower back and offers a more controlled movement. Ideal for increasing back thickness, improving posture, and developing upper body strength. It also secondarily strengthens the biceps and forearm muscles. Suitable for athletes of all fitness levels, with various grip variations available.
Adım Adım Talimatlar
- 1
Sit at the cable row machine, place your feet on the platform and slightly bend your knees
- 2
Grip the handles at shoulder width, keep your chest open
- 3
Start with arms extended while engaging your core muscles
- 4
Pull the handles toward your abdominal area by pulling your elbows back
- 5
Hold for 1-2 seconds while squeezing the back muscles
- 6
Return to the starting position in a controlled manner, slightly relaxing the muscles
Önemli Noktalar
- ✓Keep your back straight, open your chest forward and pull your shoulders back
- ✓Keep knees slightly bent, press feet firmly onto the platform
- ✓Pull the handle to belly button level, elbows should be close to the body
- ✓At the peak point, squeeze the shoulder blades for 1-2 seconds to increase muscle contraction
- ✓Fully extend the arms during the negative phase to ensure lat stretching
Yaygın Hatalar
- ✗Swinging the torso back and forth - momentum does the work instead of back muscles
- ✗Dropping the shoulders forward - causes shoulder joint impingement and postural issues
- ✗Pulling only with the arms - biceps fatigue but back muscles don't work sufficiently
- ✗Keeping the back rounded - increases disc pressure in the lumbar region
- ✗Releasing the weight too quickly - increases the risk of muscle and tendon injury
Nefes Kontrolü
Exhale while pulling the cable toward you, inhale while releasing the weight in a controlled manner.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back hernia should sit upright
- Those with shoulder injuries should pay attention to elbow angle
- Abdominal pressure should be avoided during pregnancy
- Those with high blood pressure should not hold their breath
Güvenlik İpuçları
- Keep your back straight, do not round it
- Secure your feet on the platform
- Keep your abdominal muscles tight throughout the movement
- Be controlled when releasing the weight
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops the middle back muscles
- ✓Increases back thickness
- ✓Supports shoulder health
- ✓Provides continuous muscle activation with constant tension