Standing Cable Row for Golf
The standing cable row is the exercise that I have almost all of my clients begin with. This is a great exercise to warm-up the shoulders, activate the rhomboids and get your pelvic tilt where it should be. After the warm-up this is a great exercise to build strength in your rhomboids and upper back, getting rid of that C posture.
Primary Muscles Used
Standing Cable Row Instructions
- For the standing cable row set the cable machine at shoulder height and shoulder width apart.
- You can use a machine with 2 cables or 1, the benefit of the single cable is the increased peak contraction.
- Grab both handles with a neutral grip and take a few steps back away from the machine, pulling the cables out about a foot.
- Get into a neutral spine position.
- Keeping your stomach tight, pull the cables back, pulling with your elbows, and squeezing your shoulder blades together.
- Pause at the back position.
- As you come forward keep your stomach tight and back straight, let your shoulders roll forward and get a good stretch in your upper back.
- Repeat.
Tim's list of benefits for the Standing Cable Row
- By standing you are using a great number of stabilizer muscles.
- The standing cable row is a great way to begin working on core and balance. Since you are pulling with both arms at one time, it is the easiest type of functional training, and a great way to begin the process.
- By using one cable with two handles attached you get a great squeeze at full contraction.
- This is a great exercise for eliminating C posture.
- This exercise is a great way to warm up the body and get it ready for a great functional training workout.
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