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How to Do

How to Do Partial Squat Cable Back Row

The squat exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the squat exercise.

Beginning

Beginning Partial Squat Cable Back Row

1. Brace your abdominals and glutes while sitting tall with a straight spine and gripping the bar in your hands. Retract your shoulders backward and maintain this position throughout the workout. Your chest should be pushed up.

2. Pull the bar towards your midsection to begin the exercise, making sure your elbows are pressing back towards your hips. Keep your elbows as close to your body as possible.

3. As you reach the peak of the action and touch the bar to your belly, squeeze your shoulder blades together and engage your lats. Your back should remain straight the entire time, and your torso should not move backwards at all.

Movement

Partial Squat Cable Back Row Movement

1. Adjust the pulley such that it is about 2 feet off the ground. Stand directly in front of the cable column with your feet about shoulder-width apart, and with the handle in the right hand. Your palm should be facing inward toward your body. Your arm should be fully extended, and you should be standing far back enough that you feel 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, and draw your shoulder blades back and down.

3. With your left knee slightly bent, lift your right foot off the ground. Once you've found your balance, drive your elbow back and bring the handle to the right side of your chest.

4. Make sure that your head, shoulders, and hips remain aligned throughout the turn; you should not be rotating your trunk.

5. Return to the start position and repeat for the required number of repetitions before switching sides.

Benefits

Partial Squat Cable Back Row Benefits

This exercise can be done in the gym.

This exercise will strengthen the muscles in your back. The muscles in your lower body, specifically your glutes and hamstrings, will also be worked during the quarter squat.

Your core muscles will be activated to hold your body steady while you perform the exercise.