common mistakes people make while doing seated cable rows for back muscles

The back muscles are one of the largest muscle groups in our body, so back training is very important. When it comes to back muscle training, most people think of the seated row exercise.

As one of the classic back muscle training exercises, the seated row is very popular. It can work the entire back muscle group (latissimus dorsi, trapezius, rhomboids, and posterior deltoids), while also engaging the core muscles to maintain stability.

The development of the back muscle group not only makes you look more imposing visually, but also plays a decisive role in improving overall body strength.

Since many back muscle exercises are multi-joint movements, beginners often feel like they are working their entire body instead of just their back, resulting in a lack of sensation in the back muscles.

Let's take a look at some commonly overlooked details of these exercises.

1. Shrugging

Shrugging the shoulders can cause overextension of the shoulder joints, putting pressure on the front of the shoulders and the subscapularis, making the shoulder joints unstable and prone to injury.

2. Leaning Back

Leaning back can cause the hip joints to exert force and the lumbar spine to flex and extend, preventing the back muscles from getting the best workout. Excessive lumbar movement can also put unnecessary pressure on the intervertebral discs, causing discomfort in the lower back.

Now let's look at how to perform the exercise correctly.

Attach a straight bar to the pulley machine's cable, adjust the position, and support your body with both feet.

Grip the bar with your hands slightly wider than shoulder-width apart.

Keep your torso still and pull the straight bar to your upper abdomen.

Pause, then slowly return your body to the starting position.

Now let's look at a demonstration of the correct continuous movement.

Keep your torso upright and still, chest out, elbows close to your body, and pull your shoulders and back down and back.

Perform the row correctly to build a beautiful back!

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The above content is from the book "The Complete Book of Women's Fitness," published by People's Posts and Telecommunications Publishing House.