How To Perform T-Bar Row:Correct Form and Benefits

The T-bar row is a strength building exercise which targets the muscles of the middle of the back. It is similar in form to barbell bent over rows exercise except for the fact that your position and the end point of weights differ. It is a compound exercise that involves both your lats and biceps muscles and is also referred to as two arm long bar row with handle exercise. Continue reading

How To Perform Cable Seated Rows-Correct Form and Benefits

Seated Rows is a strength building, compound exercise that targets the middle back region. It requires a machine to perform (unless you have dumbbells handy, with which you can do bent over rows) and has two variations. Seated rows also involves your biceps, lats and shoulders during the course of movement.

Correct Form Of Cable Seated Rows


We will be describing two different ways of performing the seated rows: One with narrow grip and other with a wider grip.

1. Narrow Grip Cable Seated Rows.


The correct form of narrow grip seated rows is as given below.

  • Sit down on the rowing machine and grab the bar. It is preferred to have a V-bar as it will be less forceful on your wrist, but a straight bar will also suffice.
  • Keep your feet on the pads and bring the bar back. There should be a slight bend in your knees and your back should be straight.
  • Hold the bar at mid abs level. This is your starting position. You will be bent forward a little.
  • Inhaling, pull the bar back till your back is perpendicular to the floor. Pull the bar back and squeeze your shoulders together. Hold for a count of 1. Keep your chest out.
  • Exhaling, slowly release the bar back to the starting position. Make sure you dont go forward to such an extent that your back starts rounding off.
  • This completes 1 repetition. Repeat for the desired number of sets.

2. Wide Grip Cable Seated Rows


This is a slight difficult version of the cable seated rows exercise. In this exercise, the V bar will be replaced by a slightly wider bar, like the one you use for Lat pulldown exercise.

  • Keep an overhand grip to make it easier on your wrists. Your grip shouldn’t be very wide, just more than shoulder width apart.
  • Keep your elbows up and drive the bar into your upper abs instead of the lower/middle abs in the close grip version.
  • The reason this exercise is worth mentioning is because your line of pull involves your upper lats, rhomboids and middle trapezius muscles, while the line of pull is through the lower lats in close grip version. Hence, for a wider back, wide grip seated rows are preferred !!



Cable Seated Rows – Important Tips

There are a few important things to keep in mind while performing the cable seated rows.

  • Never use momentum to perform this exercise. Not only will it not help in building strength and muscles, but will also expose you to the risk of back injury.
  • Your back must be straight at all times. No rounding off of the back is allowed.
  • Your shoulders must not hunch over when you extend your arms to complete a repetition.
  • Your elbows should be placed close to your torso and not wander here and there.

Muscles Used In Cable Seated Rows

The following muscles groups are used in cable seated rows exercise.


  • Middle Back
  • Lats
  • Biceps
  • Shoulders

How To Perform Deadlift-Correct Form and Muscles Used

Deadlift is a strength developing exercise which works on primarily the lower back muscles. However, it also works on your forearms, legs and upper back muscles. It is one of the 3 basic all-body exercises, along with Squats and Bench Press. It is a compound exercise and requires a barbell or a pair of dumbbells. Here are the steps to be followed to perform this exercise. Continue reading