Seated Cable Row with Perfect Form (Slow Pull/Hold Pause)

[Schneeebly]

For a second I thought you had a buddy there doing synchronized pulls with you hahaha

[HangLooseLV84]

stfu about form... Nobody has perfect form there's no such thing as perfect form it's whatever works for you if you see result the way u work out then you're doing it right look at arnold when he does this he moves back and forth and the result shows. I admit there are stupid forms but perfect form come on i don't believe in perfect form

[neeschudder]

your arms are bigger than your legs.. not good man

[MastahMich]

Dude, you need the keep the arch the whole time!

[utubesqueeze]

Not even close to perfect form - though its a lot better than some. Your main remaining issues:

1. Not retracting your shoulder blades. You are allowing your rear deltoids and shoulder retractors to be pulled forward by the weight.

2. Not blocking. You are allowing your upper back to round forward. You must always have a flat back throughout entire movement from start to finish. Keep chest up, tighten core, and have a v.slight concave lower back/lumbar.

3. Not keeping elbows tucked in.

[Heat745]

to bad he is rocking his back.....

[utubesqueeze]

@Heat745 Rocking a *little* forward back to vertical is acceptable if all other form points are kept and momentum is not being used (i.e. all movements under control and no jerking at all). Some people find it a bit easier to rock forward and seems to lessen the strain on the lower back for them, others find it more tiring - I'm one of the latter.

[Ui2019]

They're training a whole army of seated rowers

[xanthromera]

Not a genuine 280lb as the machine is double pullied. More like 140lb.

[bdh2991]

ever try working out your legs?....its great

[bobbyt442002]

Might want to google flexion of the spine and see what damage it can do. Also the first part of the pull is initiated with the traps in this video. Not saying that is wrong but posturally it's going to be a mess.

[pumitaproductions]

ur back must get so fuckin sore from that

[Beyondconsciousness]

bruce jenner back in training

[santhorhongwei]

you are using too much of your shoulders, You round your back causing it hard to hit your back during the workout. Poor form. You are doing it too heavy, drop the weights and get in shape.

[janirobe]

LOOK HOW SKINNY HIS LEGS ARE AHAHAHAHAHA. typical body builders.

[nokia3210fuck]

how can this thin guy pull so much weight?

[skyggene]

damn theres a guy seated right next to him doing the same workout

[dmitriyb79]

Your form is sucks...!!!

[realeyz]

Wait this is a joke video right? This has to be cuz this dewd isn't even almost doing it correctly.

[bittergrapeshape]

looks like ozzy

[Falcan2]

legs should not be bent

[succeed06]

@Falcan2 legs need to bent..its dangerous for them not to be

[scottfashe]

Dude...... for half the video i thought that he was rowing alongside another guy and it wasn't just the reflection of the mirror.

[jz120376]

i love looking up these type of vids on youtube. EVERYONE has an opinion. EVERYONE says the form is wrong. Fact is, nobody has the same form in most excerises. Everyone is saying this guy is using too much lower back. Watch Pumping Iron. Arnold does the same excercise and uses his lower back more than this dude. Anyone wanna complain about Arnolds form lol?

[oltii88]

wow,....  Chuck Norris :D

[roebuckk]

@oltii88 yeah don't mess with Chuck! LOL

[SuperChamona]

@roebuckk Do you workout your legs? because it doesn't look like it in the video, not to seem offensive.

[garcia4717]

chest up so you can arch your back so that you can squeeze shoulder blades together. your using your biceps too much, focus on drawing your elbows back and pulling with your lats.

[nickpeter101]

No legs mc gee

[junweila]

fuck this vid was rubbish

[pell557]

ive seen better forme

[roebuckk]

@pell557 ive seen better spelling! LOL

[octaviocruz]

 owned hahahahahaha

[strengthtraining101]

nice vid some people just think they know it all and they just dont lift the whole rack like you from there idea of "good posture"

[fogonabomba2]

Small range... you can stretch more

[ubermice]

perfect form ??? haha

[bdoyle23]

when he lets the weight back down he releases his shoulders. keep the shoulders pinched back and keep that back at 90

[hellsbells056]

Only his arms are big, get into that squatting cage and onto that leg press. I think he should be moving his entire back a bit more, but not too far back.

[xanthromera]

Form not too bad but it's a double pulley system so it's way lighter than a straight pulley. Look at how the stack hardly moves.. This guy could never rep a genuine 280lb.

[KingNothingHPZE]

@xanthromera the stack doesnt move the same for everyone, it depends on your arm length.

[xanthromera]

@KingNothingHPZE The stroke length on the stack is much less than the stroke length of his arms because the machine has a double pulley. What this means is the weight is probably more like 140lb.

[Heidibear76]

is that stupid music neccessary?

[ItsYuboyz]

lmao

[WanderleiSilva29]

thats not even close to perfect form.... your posture is horrible and youre putting too much stress on the lower back.

[Projectpatta1]

SHUT THE FUCK UP AND SQUAT

[vinesboyseventysix]

are his legs photoshopped to look small?

[Revenge1340]

no, he's naturally a small guy, his arms are only big from years of masturbation

[26turner26]

this is really not good guys! i am an exercise professional and i advise you do not imitate this form; muscles are not being isolated and posture is awful when weights are being brought forwards

[magepwnzer]

you guys need to calm down this isnt a fucking body builder

[MHfitness]

What's up with the gay music?

Is it really needed for a set of seated rows?

Do some SQUATS

[simsitee]

hey dude, good vid. pay no attention to the young guys. but, your legs do need a little work..haha.

[Nyanih]

Holy shit those legs are messed up

[UrbanlineStudios]

he must not work on his legs ever. at the mo im targeting my upper body, but i make sure i do my legs at least once a week. i dont want my legs massive, but id hate to have them out of proportion like his.

[mryahooshah]

watch jonnie jackson back workout

[mryahooshah]

he is doing wrong cos the weight is too much 4 him ,u also lean ur back forward for lower back and then come back ,straighten ur back and pull the weight

[zionlion36]

work on your skinny legs old man

[SurvivalGrounds]

haha serious.. this guy should be in a retirement home by now, frail old men don't belong in the gym

[adamsmith85]

dude im 24 years old but please remember this... we all grow old... i hope i am stick smashing it out at the gym when im old.

[sarcol]

That's tight

[baaaaaa123]

Good form but that must be a 2-pulley machine. Which means the weight is more like 140lbs. I think you'd be a tad bigger if you were doing 280lb cable rows like that... Can't believe nobody has pointed this out yet.

[SlamDaddySon]

it can move, just probably shouldn't move more then 10 degrees forward or backwards from an upright position

[monkey99999999]

sorry but i think your moving your back to much so really it isnt perfect form,but your reps are slow which is one good thing

[zionlion36]

he`s supposed to move his back, thats why theyre called rows

[caledfwlch]

Ok this is new. I was under the impression that you don't move your back and just use arm power to pull and control your release. So which one is correct?

[awrm]

Involving your back is the main principle of this excercise. You have to use your arms as little as possible.

[Kneecapper10]

Ya but if you keep your back completely straight and pull back with your arms, you are using your back muscles. Thats how I do it.

[EgoNomiQ]

I actually lean FULLY forward at the stretch, and then sort of do a back extension AS i pull the cable into mid-stomach level. It's a completely different feel and more of a "lat" exercise, less rhomboids/traps. I do them this way because I already do a steady-back pull, the barbell row.

[DrunkMonk101]

are you suppose to pull your back back when you do it? I've heard you should try not to.

[teckniq]

Neil6000,

someone who posts "perfect form this and that" there will always be someone who will come along and critique why? Well number of reasons one you are asking for it when you make it public

No one is perfect there will always be flaws no matter how good u are. For instance his ankle position is terrible it throws his whole hip allignment out which knock effects his lumbar spine and upwards. Yes his form was "good" but not perfect.

Also i bet you have flamed ppl before on here

[youtuba555]

wow, neil6000 fucking complains on like every video holy shit, serioulsy just keep watching bodybuilding vids this faggot spams like every fucking video and has to complain about everything.

[fabien82]

NOT perfect form..youre leaning to far forward during the negative. Lower the weight and work on your form more.

[krodoxk]

what is the name of this song???????

[koreoh12]

Look at Frank Sepe - Seated Cable Rows here on Youtube to improve your form.

[psyck011]

Sticks for legs... do some squats.

[verigotta]

he is a beast

[jamezgt]

too much trunk flexion and protaction o the shoulder girdle

[roebuckk]

done that way on purpose to get max range of motion

[jamezgt]

lol funny - your iliocastalis isn't even fired up. as well as internal rotation of the femur due to anterior pelvic tilt, good luck with your posture.

[roebuckk]

posture? u sound like a quackopractor!

[jamezgt]

no i deal with injuries and posture. it's funny how everyone thinks they're doing it right until they get injured :)

[roebuckk]

okay maybe I better take your advice...

[jamezgt]

from the looks of your db incline bench press - yes.

should never go pass 90 degrees, because of the gto. i'm sure you know that because you have awesome form

[gosciu555]

@jamezgt

Seriously dude, get your nerd talk out of here.

[Neil6000]

roebuckk:

It wouldn't matter if you were doing this exercise while using 10,000 pounds in perfect form - the haters would still show up.

YouTube forums attract stupidity and you shouldn't expect anything less. You are better off just to disable the comments.

What all these haters don't realize is that their ignorance will eventually discourage people from posting anymore videos. Then all these couch potatoes that live on YouTube won't have anything else to do.

By the way, your form was good.

[nissangtr409]

too slow to be honest, not shocking the muscles at all, just fatiguing them, but watever every1s different

[musardus]

maybe you are too fast. that's not too slow. i'd say the speed is all fine, esp the negative part of the lift should be slower than the positive part.

[Jerichosquink]

dude that is very nice form although the cable machines weight stack is lighter usually, but I actually do my rows with cables myself, I cant stand the other rowing machines, 10/10 on the form man ;)

[bigbvv]

strong back! good control.

[campbells9]

who's that beside you?

[roebuckk]

that's my twin brother we always workout together :-)

[mudda15]

your an idiot. mirror dumbass

[roebuckk]

i thought he was kidding so I made a joke back; lighten up

[postalsock]

Hell yea mate. I like the song. Is that pearl Jam? Sounds grungy! Excellent strength!

[mikesvihovec]

The name of that band is Creed

[blackdamien]

what's the name of the song by creed???

[mikesvihovec]

the name of the song is called Torn

[blackdamien]

thanks alot.

[mikesvihovec]

no problem. check out "my own prison". that's the album that the song is on. it's their best one.

[A550RGY]

nice control.