1. Sit Down and Work It
Seated cable rows are good for weight training beginners. Cable rows build muscle mass and strength effectively in the lower back muscles, or lower laterals. Use lighter weight until you develop proper form. Find the cable machine in your gym. Use the bar attachment. Sit facing the machine with knees slightly bent. Let your back curve slightly in the starting position. Pull the handles toward your stomach until you can lightly touch it. Straighten your arms slowly as you return to the starting position. Keep your stomach muscles taut. Don't jerk through the motion during any cable row exercises. Make sure to stretch your back between sets by standing with your knees bent and reaching toward your toes.
2. Stand Up and Work It
Do cable rows standing. Stand with your feet shoulder width apart facing the cable pulley machine. Use the short bar attachment. Grasp it with an overhand grip. Start with your arms hanging down. Lift the short bar up until your hands come just under your chin. Allow your elbows to flare outward. Hold at the top and return the bar slowly to the starting position. This method bothers the shoulder joint in some people. Use lighter weight or try seated or one-armed cable rows.
3. The One Armed Muscle Head
Place the handle attachment on the cable row machine at floor level. Stand in a lunge with the back leg and hip rotated forward. Most of the side of the front leg should be facing the pulley. Start with your arm fully extended and a slight bend in the elbow. The back should be curved naturally. The pinky should be higher than the thumb in the starting position. Pull the handle back as far as you can, keeping your arm and hand close to your side. Concentrate on getting your elbow back as far as you can. Twist the wrist in the movement so that you end with your thumb above your pinky. Contract the back muscles through the movement. Do the repetitions one after another switching from your right to your left. A good way to stretch is to grab a sturdy object and bend at the waist as if someone tied an invisible rope around your waist and is pulling you. You can also stretch by lying on the floor and bringing your knees up to your chest.
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