The cable pul ley is not only one of the most interesting and versatile pieces of equipment in the gym. Especially for exercises like rowing , the cable pulley is the perfect variant and even allows you different variations. In this overview, we'll show you which muscles you train when rowing on the cable pulley.
Grip and angle - this is how you train very different muscles when rowing on the cable pulley
From the first glance at the cable pulley, you'll notice that its design is fundamentally different from that of the rowing machine. After all, you don't have a chest pad here and accordingly you can pull different handles to your body - there is no support "in the way". At the same time, however, this requires more body tension from you; only you can prevent your upper body from buckling. This brings us to the first muscle group you train - the lower back. Your ability to maintain tension in the core is crucial for the correct execution of the rowing pulls. So start with little weight and internalize the correct technique. You'll also need to keep some of the tension coming from your legs, as they are slightly bent to avoid stressing your knee joints. You don't need much pressure from the legs, but peripherally the thighs are also trained. Which muscles are used to what extent when rowing on the cable pulley depends on the choice of grip. Muscle groups utilized include the trapezius, rhomboids, latissimus, biceps and also triceps.
Tips for training with the cable grip
A cable grip that you can pull up to the end of the pull works harder with your trapezius and rhomboids. Because here you can close your shoulder blades to the end of the movement, this is ideal for a strong neck and upper back.
A tight grip that forces your elbows to your sides, on the other hand, is perfect for intense biceps training. You can also vary your muscles when rowing on the cable pulley, regardless of the grip. With the high grip you pull more from the trapezius, with the low grip more from the latissimus.
Even grip variations work different muscles: The overhand grip strengthens the mid-back, while the underhand grip strengthens the biceps. And grips like a wooden or metal ball require stronger grip strength, ideal if you usually prefer bouldering.
The cable pulley allows you to train your muscles flexibly - and you should take advantage of this.
As you can already guess, you have many possibilities to vary your workout routine based on one basic exercise. Even a small change in the basic angle of the hands will address the back and arms in a completely new way. So feel free to experiment with the grips and find the cable workout that suits you best. This way, you can challenge your muscles in a completely new way with every session of rowing on the cable pulley.
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Editors fitnessmarkt.de (EA)
Image Credit: #216017888_Autthaseth_AdobeStock
Published on: 7 November 2019