Incline Seated Cable Row

This is an excellent exercise to truly minimize the ability to use momentum to move the weight utilized.  It is a fantastic way to get the most out of the cable row when you really want to isolate certain muscles your back.  Granted, it will take a lot of  focus on your part ot get the most out of it and to do it the correct way.  Once you have it down though you will thoroughly enjoy this movement and look for ways to improve upon it to make it even more effective.  You will soon see that this movement is highly versatile and easy to change when you want to affect the muscles worked a bit differently.  If you have read any of my past training programs you know that I love hitting all kinds of angles even one's that many think are not necessary but when it comes to training, unless it will injure you why wouldn't it have some kind of necessity?  Everyone should keep an open mind when it comes to training because you never know when you might miss something that could possibly give you exactly what you have been looking for.  This movement is NOT ground breaking but it is a twist on what you may have seen in the past and may give you an idea of your own.

Figure #1:   In this photo you can see how I utilize an adjustable incline to flat bench for this type of cable row.  The one thing I want to really express here is that you DO NOT have to use a 45 degree angle to do this movement.  You can try each and every level that the bench can adjust to so that you can change the effect of the movement.  Also, if you are using a cable that can adjust up and down, from top to bottom, you can make angle changes there as well.  So, this movement has GREAT potential and can change overtime you put it into your routine.  One more twist that you can add into is simply utilizing one arm in pulling the cable.  The example in the photo shows me utilizing a 45 degree angle with the incline bench and the lowest pulley position on the cable machine.  As you can see from the picture I'm lifting my chest up, shoulders up and back as much as possible with where I'm at with the movement and lower back is arched.  I like to give my back a full stretch at the beginning of the movement, keep the elbows in tight to the sides as I bring it back and really drive the elbows back to get the most out of it.  I also like to throw in some half reps to give my back a really good burn and then go right back into full reps.  Plus, you don't have to limit this movement to the attachment that is shown here.  You can use different attachments to get a different affect in the muscles being worked.  Just use your best judgment on how that should be done and how your muscles will be affect by it.  Train smart and you will succeed in achieving what you truly desire.

                                       Figure #1

Figure #2:  In the photo shown below you can see how I push chest up away from the bench all the while keeping my elbows in tight to my body.  This really helps you hit the center of your back and gives you a great way to squeeze those muscles being worked.  If you choose to utilize a one arm cable row here you can really focus hard on that side being worked along with being able to change your hand positions while pulling the cable.  I like to have the palm facing down towards the floor at the beginning of the movement and as I pull it back I will turn it so that when it is in the full contracted position the palm will be facing up towards my body or the ceiling.  Also, notice how my hands are...thumbs on top of the V-Bar and fingers are open so that they will NOT get pinched as I drive the elbows back as far as I can.  This will put more strain on your forearms but most people can use some extra work on them so this is a good thing.

                                 Figure #2

Figure #3:  The following picture simply shows how I get a full stretch in the starting position before I begin the exercise.  Shoulders are rounded forward and chest is flat against the bench at this point.  As I begin the exercise I will begin to raise my chest up off the bench as far as I can and then drive the elbows back to finish the movement.  

                                      Figure #3

DO NOT just limit this exercise to what you see in the above photos!!!  Look for ways to modify it to make it better and/or more affective.  If you come up with something that you believe to be better then share that with those you know and come into contact with.  Heck, email me and let me know what you've come up with so that I can expand my knowledge even more.