Скачать или смотреть How To: Standing Cable Row

The standing cable row is a great exercise to develop your back. More specifically, your lats, rhomboids, traps, and biceps.
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1️⃣ To start, attach a straight bar handle to the cable machine at a low to mid-height.
2️⃣ Grab the handle with both hands and step back till the cable is fully taut and your arms and shoulders are extended.
3️⃣ Assume a quarter squat position, find your center of gravity, and brace your core then pull and row the handle towards your navel.
4️⃣ Bring the attachment to your navel, hold for a count then return to the starting position.
5️⃣ Repeat this movement for your desired number of reps.
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❇️ If you want to emphasize your lats and building width in your back perform a high row variation, however, if you want to emphasize your traps more and lats less perform the low row variation.
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