{"id":11488,"date":"2019-08-08T14:44:54","date_gmt":"2019-08-08T14:44:54","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=11488"},"modified":"2019-08-08T14:44:54","modified_gmt":"2019-08-08T14:44:54","slug":"chamili-kopilatiki-me-kleisti-lavi-2","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/","title":{"rendered":"Seated cable row"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscles:<\/strong> None; the back in general (see synergists)<\/li>\n<li><strong>Synergists:\u00a0<\/strong>Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Dynamic stabilizers<\/strong> (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Sit facing the cable row machine and place your feet on the foot rests.<\/li>\n<li>Grasp the double-row bar and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms and shoulders should be stretching forward.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body. Pull your shoulders back and stick out your chest at the top of the movement.<\/li>\n<li>Hold for a count of two and squeeze your back muscles.<\/li>\n<li>Inhale as you slowly lean forward and return the double-row bar to the starting position, with your arms and shoulders stretching forward and your lower back bent forward.<\/li>\n<li>Repeat for the recommended number of repetitions.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Do not excessively arch your back.<\/li>\n<li>Pull with your elbows, not with your biceps.<\/li>\n<li>Avoid swinging your torso back and forth.<\/li>\n<li>Start light and add weight gradually to allow your lower back time to adapt.<\/li>\n<li>Many people think that your biceps acts as a synergist in rowing exercises such as the seated cable row. In fact, it only acts as a dynamic stabilizer, along with the long head of your triceps brachii.<\/li>\n<li>Most people will tell you to keep your back straight and your chest out throughout the seated cable row exercise. That\u2019s known as the straight-back seated cable row. It\u2019s a different exercise, which doesn\u2019t dynamically work your erector spinae (spinal erectors). The exercise described above does dynamically work your spinal erectors.<\/li>\n<\/ul>\n<div id=\"extras\" class=\"col-lg-12 col-md-12 col-sm-12\">\n<div id=\"single-sticky\" class=\"herald-single-sticky herald-single-wraper hidden-xs hidden-sm\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-lg-12 col-md-12\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: None; the back in general (see synergists) Synergists:\u00a0Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head) Mechanics: Compound Force: Pull Starting position Sit facing the cable row machine [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":11489,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,740],"tags":[],"class_list":["post-11488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-gia-plati"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Seated cable row - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seated cable row - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscles: None; the back in general (see synergists) Synergists:\u00a0Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head) Mechanics: Compound Force: Pull Starting position Sit facing the cable row machine [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-08T14:44:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"548\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Seated cable row\",\"datePublished\":\"2019-08-08T14:44:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/\"},\"wordCount\":315,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/08\\\/cablerow-990x548.png\",\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Back\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/\",\"name\":\"Seated cable row - New Life Health Center\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/08\\\/cablerow-990x548.png\",\"datePublished\":\"2019-08-08T14:44:54+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/\"]]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#primaryimage\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/08\\\/cablerow-990x548.png\",\"contentUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/08\\\/cablerow-990x548.png\",\"width\":990,\"height\":548},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/chamili-kopilatiki-me-kleisti-lavi-2\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Seated cable row\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"name\":\"New Life Health Center\",\"description\":\"Our way to a better life\",\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\",\"name\":\"New Life Health Center\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"contentUrl\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"width\":405,\"height\":380,\"caption\":\"New Life Health Center\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/pg\\\/NLHCenter\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\",\"name\":\"Maria\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"caption\":\"Maria\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Seated cable row - New Life Health Center","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/","og_locale":"en_US","og_type":"article","og_title":"Seated cable row - New Life Health Center","og_description":"Exercise details Target muscles: None; the back in general (see synergists) Synergists:\u00a0Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head) Mechanics: Compound Force: Pull Starting position Sit facing the cable row machine [&hellip;]","og_url":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/","og_site_name":"New Life Health Center","article_publisher":"https:\/\/www.facebook.com\/pg\/NLHCenter\/","article_published_time":"2019-08-08T14:44:54+00:00","og_image":[{"width":990,"height":548,"url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png","type":"image\/png"}],"author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#article","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/"},"author":{"name":"Maria","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f"},"headline":"Seated cable row","datePublished":"2019-08-08T14:44:54+00:00","mainEntityOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/"},"wordCount":315,"commentCount":0,"publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png","articleSection":["\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f","Back"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/","url":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/","name":"Seated cable row - New Life Health Center","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#primaryimage"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png","datePublished":"2019-08-08T14:44:54+00:00","breadcrumb":{"@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":[["https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/"]]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#primaryimage","url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png","contentUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/08\/cablerow-990x548.png","width":990,"height":548},{"@type":"BreadcrumbList","@id":"https:\/\/newlife.com.cy\/en\/chamili-kopilatiki-me-kleisti-lavi-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/newlife.com.cy\/en\/"},{"@type":"ListItem","position":2,"name":"Seated cable row"}]},{"@type":"WebSite","@id":"https:\/\/newlife.com.cy\/en\/#website","url":"https:\/\/newlife.com.cy\/en\/","name":"New Life Health Center","description":"Our way to a better life","publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/newlife.com.cy\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/newlife.com.cy\/en\/#organization","name":"New Life Health Center","url":"https:\/\/newlife.com.cy\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/","url":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","contentUrl":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","width":405,"height":380,"caption":"New Life Health Center"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pg\/NLHCenter\/"]},{"@type":"Person","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f","name":"Maria","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","caption":"Maria"}}]}},"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11488","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=11488"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11488\/revisions"}],"predecessor-version":[{"id":11490,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11488\/revisions\/11490"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/11489"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=11488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=11488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=11488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}