Cable squat row

STRENGTH

Exercise Benefits:

  • This exercise can be done at the gym.
  • This efficient exercise allows you to work muscles in both your upper and lower body at the same time. The squats will help build strength and power in your legs, and the rows will do the same for the back muscles.



How to Do the Exercise:

  1. Stand between the two cable columns, and adjust the cables until they are at roughly waist height. Stand two to three feet from the cable columns with your feet about shoulder width apart, with one handle in each hand. Your arms should be fully extended, and there should be some tension on the cable, with the weights off the stack.
  2. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine.
  3. Keeping your arms fully extended in front of you, sit back into a squat, making sure that your knees don’t go beyond your toes. At the lowest point, your thighs should be parallel to the ground. Pause and then push up through the heels to return to a standing position. As you come fully upright, simultaneously pull your shoulder blades back and down and drive your elbows back and pull the rope handles in toward the chest. You’ll feel your shoulder blades draw closer together during the movement. Allow your arms to fully extend.
  4. Repeat for the required number of repetitions.

 

Transcript Summary:

  1. Begin in a standing position with feet hip width apart.
  2. Squat in front of cable machine and take cable in each had.
  3. In row position, pull cables up and back as you stand.
  4. Make sure to utilize good shoulder abduction.
  5. Maintain posture throughout and keep both feet flat on ground throughout this exercise.
  6. If you lift from your toes, the weight is too heavy

AS FEATURED IN

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