What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the seated cable row, also known as the seated row, v-bar row, close grip row, or bench row.

CC: This exercise is gonna target all parts of your back with emphasis on your lats, rhomboids, and lower traps. Now in this video, I’m gonna be demonstrating on a cable machine and a bench with a pair of dumbbells to act as my foot plate, but keep in mind the technique is the exact same as if you were to use a machine specifically for cable rows.

To initiate the setup, adjust the height of the cable, and hook the attachment onto the machine. I prefer using a v bar as this utilizes a close neutral grip, which makes it easier to keep your elbows in, more efficiently engaging the lats. As for the grip, make sure to grab the bar firmly in the palms of your hands with either your thumbs wrapped over or around, then sit down onto the bench and place your feet straight up onto the stand or in this case the dumbbells, while maintaining a soft bend at the knee. From here, pull the bar back by puffing out your chest and straightening out your posture, then protract your scapula and push your shoulder blades apart while just slightly leaning forward to fully stretch out your lats.

The starting position should look something like this where your knees are slightly bent, your torso is tilted forward, your arms are fully extended, your spine is neutral, and your shoulder blades are depressed and pushed forward. From here begin the concentric by retracting your scapula and pulling your shoulder blades back while keeping your elbows tucked in tight by your side. Really focus on initiating the move with your lats as opposed to your arms by driving your elbows down and back towards your hips like you’re squeezing something in between your armpits. A slight arch in your upper back at the top is totally fine just as long as you feel the contraction in your lats and your lower back remains neutral. Additionally, make sure to keep your shoulders down away from your ears and pull the bar straight back just above your belly button.

From here, begin the eccentric by protracting your scapula and pushing your shoulder blades forward while keeping your elbows in and your shoulders down. Think of following the bar with your torso by slightly leaning forward without losing control of the weight or letting the weight pull you. Again, really focus on stretching your lats and fully extend your arms to get back into the starting position for the next rep.

Now although it may seem beneficial to keep a strict posture, it usually just limits the range of motion and takes the tension off your back. So, instead lean forward at the start and then lean back at the end to undergo a full stretch and contraction.

To incorporate this into your routine, choose a moderate to heavy weight for 3-4 sets of anywhere from 8-15 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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