Seated cable row crew...

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, May 30, 2006.

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  1. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    What do you guys do for seated cable rows? My rack only goes up to 250lbs and it's gotten too easy, I already do BOR's but I don't necessarily want to cut out cable rows, how do you brolies add more weight? Or does my gym just suck for not having enough weight
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You can put weight on the top of the stack, or get another pin then use it to pin a weight plate to the stack
     
  3. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Like put the pin through the hole on a normal 45 and stick it above in one of the holes? sounds like the pin would break or the plate would fall off... I think I don't understand what you mean.

    There are a few weights for the top, tehre's 3 5's and 3 2.5's and I use them all but it doesn't make much difference obviously.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yes
     
  5. PurEvl

    PurEvl going out gassed and not half assed...

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    mine go up to 260 on one an 300 on another..i use either for 15 reps with the stack, but i do it toward the end an squeeze each rep so its not easy for me.
     
  6. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    .
     
  7. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Ya I'm not beyond the weight yet, I do usually 3-4x8 at 250 and it's tough, but I could go slower, make it harder, but I'm just looking ahead for when I outgrow the weight.
     
  8. DatacomGuy

    DatacomGuy is moving to Canada

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    Why not squeeze as Pur mentioned?
     
  9. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    I do squeeze, I usually do it light to feel the muscle 1st, then I do it with weight and focus on contracting only my back.
     
  10. [][][]

    [][][] what makes you think i wont cut you

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    what else is a good workout for the rhomboids, besides bor's and cable row.
     
  11. cavefish

    cavefish You ain't a crook son, you just a shook one

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    It depends on the machine how "heavy" the weight feels but at the gym today I had to pin a 45 to it since it stopped at 200. That got me some strange looks.

    I wish I could rig up a way to add more than 1 plate though.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    zercher squats/deadlifts
    overhead squats
    prone trap raises
    prone shrugs
    chest-supported db row
    rack pulls (focus on scapular retraction)
    prone cobras
    scapular wall slides
    supine rows (aka fat man pullups)
    cable scapular retraction
     
  13. [][][]

    [][][] what makes you think i wont cut you

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    prone cobras sounds bad ass
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    that's an exercise you can do everyday, to improve posture
     
  15. grampositivecocci

    grampositivecocci New Member

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    details ceaze?
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    The prone cobra will aid in improving the extension of the thoracic area along with strengthening the upper erectors, rhomboids, and middle trapezius fibers.

    Lie facedown on a mat or carpeted floor and rest your arms at your sides, palms down. Initiate the movement by squeezing the shoulder blades together and raising your upper chest a few inches off the floor. At the same time, rotate your arms externally so that your thumbs end up pointed toward the ceiling. Keep a neutral neck alignment.

    [​IMG]

    Hold this position for the desired timeframe. If you can't hold for the desired time, regress the exercise and hold for multiple reps with a 5-10 second hold. To progress the exercise, you can hold dumbbells in your hands.
     
  17. CyberBullets

    CyberBullets I reach to the sky, and call out your name. If I c

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    We have custom built harnesses that hook atop the 1st plate which support 4x45lbs. It's great for when using the bent over calf raises which maxes out at 400lbs. Add on another 180lbs :). Still not enough for me anymore though :wtc:
     
  18. grampositivecocci

    grampositivecocci New Member

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    thanks ceaze, appreciated
     
  19. ccrooks

    ccrooks New Member

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    i do single-arm cable rows
     
  20. Leo95SE

    Leo95SE The OMINOUS one

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    why not start with a more compound excercise?
    tbars or bb rows. use cable rows on lighter days or toward end of workout. vary grips and bar position, wide and low, narrow and high, etc.
     
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