To find the right weight for rowing on the cable pulley, you should - as with all devices - pay attention to one thing: your technique. Of course, you can show off to your buddies with a lot of weight, but once you've pulled a muscle in the trapezius, the showing off comes to an end. Learn how to slowly feel your way to your maximum and optimal performance here.
Find your weight when rowing with the cable pull - here's what the right technique looks like
Before you really start an intense workout on the cable pulley, you should master the right technique. To do this, it is worthwhile to start by using very little weight when rowing on the cable pulley. This will help you to internalize the movement sequence. You should absolutely avoid strong pulling from the entire body and building up momentum from the legs. These two mistakes ensure that you can move significantly more weight. However, you also train the actually used muscles much less and you endanger your joints. It's important to keep your upper back straight and not fully extend your legs. A slight bend in the knee, which you keep under tension, and an involved lower back fix your basic posture. During the repetition you should make sure that you do not roll your shoulders over the long cable. For this, your sternum must be aligned the entire time. This execution requires discipline and is really strenuous, so in the beginning you should not pay too much attention to the weight when rowing on the cable - you will simply increase it with time. In addition, you will notice that the correct execution with little weight is significantly more strenuous than an incorrect execution with a lot of weight.
Otherwise, the same principle applies as when working on any other piece of equipment. You train more definition and red muscles with many repetitions with moderate weight (about 15-20 repetitions), whereas you achieve mass, strength and white muscle fibers with few repetitions with a lot of weight (about 4-8 repetitions).
The right technique is more important than the weight when rowing with the cable pulley.
Once you have mastered the perfect technique, pulling the weight explosively and letting it return to tension in a guided manner, you will quickly notice your progress. If you don't have a trainer at hand, you should check and improve your posture in the mirror or by filming with your smartphone. This is the only way to increase your weight in a healthy way.
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Editors fitnessmarkt.de (EA)
Image Credit: #216017888 Autthaseth AdobeStock
Published on: 17 November 2019