104.1K
COCable Rowing Mistakes!! ✅Right vs ❌ Wrong Form.
.
.
.
.
✅ Right Way
1:- Keep your back still & neutral
Your spine should stay straight throughout the movement. A slight natural arch is fine, but there should be no excessive bending or swinging. This keeps tension on the back muscles and protects your lower spine.
2:- Pull elbows close to your belly button
Drive your elbows backward and slightly downward, aiming them toward the hip/belly-button line. This targets the lats and mid-back more effectively and improves muscle activation.
3:- Controlled movement
Pull slowly, squeeze your back at the end, and return the weight with control. Focus on muscle contraction, not momentum.
❌ Wrong Form
1:- Bending your back too much
Leaning forward and backward turns the exercise into a momentum-based movement. This reduces back engagement and increases injury risk, especially for the lower back.
2:- Pulling elbows toward the chest
When elbows flare up toward the chest, the exercise shifts emphasis to the biceps and upper traps, reducing lat activation and overall effectiveness.
3:- Using heavy weight
Too much weight forces poor form, jerky reps, and incomplete range of motion.
Pro Tip
👉 Think “Chest up, shoulders down, elbows to hips.”
If you can’t keep your back still, the weight is too heavy.
#workoutmistakes #cableRowing #correctform #instagram #virałreels
@coachsuhail
