{"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":{"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"],"_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}]}}