Like the 1st time you saw me 💪🏽💪🏽
Seated Cable Row (D-Grip Bar)
👉🏽To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
👉🏽With your arms extended pull back until your torso is at a 85-90degree angle from your legs. Your back should be slightly arched and with a big chest. I have lean to really work my mid to upper back here.
👉🏽You should a nice stretch as your lats are unlocked when you hold the bar in front of you.
👉🏽Keeping the torso stationary, drive the handles back towards your torso with your elbows while keeping the arms tight to your body! There should be a 45-degree angle made with your torso to shoulder to your elbow. 👉🏽At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position. Repeat for the recommended amount of repetitions.
👉🏽As in the video, I use a lot of time under tension in my workouts! I used a 4 seconds negative to really fatigue the back.
Diesel's Note: The D-bar will enable you to have a neutral grip where the palms of your hands face each other. You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip). As well as D-Grip Bar.