The cable bent over bar row is an effective exercise for targeting the muscles in your back, specifically the latissimus dorsi (lats) and rhomboids. This exercise involves using a cable machine with a dual cable bar attachment to perform a rowing motion that engages the back muscles while also working your arms and core. It is a popular exercise among fitness enthusiasts and bodybuilders due to its effectiveness in building back strength and improving posture. By performing this exercise regularly, you can strengthen your back muscles, improve your posture, and develop a more well-rounded physique. To ensure that you perform the cable bent over bar row with proper form and technique, follow the steps below. Here are the steps to properly perform this.
How to perform Cable Bent Over Bar Row
- Attach a dual cable bar to the low cable pulleys and face the cable machine about 1 foot away.
- Take hold of the bar with a wider-than-shoulder width, overhand grip, and bend at your knees and waist (more so at your waist) while maintaining a straight back and straight arms. This is your starting position.
- Exhale and squeeze the muscles in your back to bring the barbell in towards your torso. Bend at the elbow to allow the movement but try not to take any weight through your forearms/biceps.
- Once the bar is as close to your body as it can be or the muscles in your back are at tight as they can be, inhale and return the barbell along the same path back into the starting position.
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