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Written By: Editorial Team | Updated : May 27, 2014 8:42 PM IST
If getting a sculpted back is one of your fitness goals, include seated cable rows in your workout plan. This exercise targets the middle back region while also involving the biceps, lats and shoulders. It is apt for beginners as well once you know the correct form to do it. Celebrity fitness trainer Kris Gethin, in his book 'The Bodybuilding.com: Guide to Your Best Body' demonstrates this exercise. Here's the excerpt.
For this exercise you will need access to a low pulley row machine with a V bar. (Note:The V bar will enable you to have a neutral grip in which the palms of your hands face each other.)
Step 1: To get into the starting position, sit down on the machine and place your feet on the front platform or crossbar, making sure that your knees are slightly bent and not locked. (Read: Know your exercise: One arm dumbbell row)
Step 2: Lean over as you keep the natural alignment of your back and grab the V bar handles. With your arms extended, pull back until your torso is at a 90-degree angle from your legs; your back should be slightly arched and your chest should be sticking out. This is the starting position of the exercise.
Step 3: Keeping the torso stationary, exhale as you pull the handles back toward your body, keeping your elbows in, until you touch your abdominals; at this point you should be squeezing your back muscles hard.
Step 4: Hold the contraction for a second and inhale as you slowly return to the starting position. Repeat for the recommended number of repetitions.
Along with this, you can do other back exercises to tone it. These include lat pull-down, hyperextension, T-bar row, one arm dumbbell rows, deadlift, pull-up.
Other exercises:
You can also do these exercises to target your shoulders:
'The Bodybuilding.com: Guide to Your Best Body' is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online onFlipkart. Watch this space for more excerpts from the book.
For more articles on exercises, check out ourknow your exercises section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.
