Tip Master the Low Cable Row Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Master the Low Cable Row Build your back and keep your cranky shoulders healthy with this smart row variation Take a look by Dr John Rusin July 14, 2016August 18, 2019 Tags Tips, Training The low cable row is one of the best exercises for building muscle and strength while training around chronically cranky shoulders. Due to the slightly declined angle of pull and the use of a close grip and neutral hand position at the bar, the shoulder joint is more naturally placed in a centrated position, decreasing unwanted joint and non-contractile tissue stressors. While there's no inherently problem with the low cable row using the traditional V-bar, a quick and easy way to add some novelty to this exercise while targeting the back is by using two handles on the cable setup. Pronating Low Cable Row with Dual Handles The use of two handles on the cable setup allows both upper extremities and shoulders to improve their positioning during the pull. It also enhances the synergistic spiral effect at the shoulder joint, increasing stability and recruitment of postural stabilizers in the posterior shoulder girdle. The natural rotation of the arms during the low cable row using the dual handle setup is literally the best of both worlds. During the concentric pulling action, your hands will rotate slightly into a more neutral position with palms facing one another. That will enhance the position of the shoulder. The eccentric stretching portion of the exercise will rotate the hands into a palms down position, allowing the shoulder blades to protract slightly and place a targeted stretch through the lats and upper back musculature, which are common spots for functional tightness. Execution and Placement Be sure to do these smoothly with a pumping action that emphasizes a big flex on the back side of the movement while really slowing down the eccentric stretch to achieve a full range of motion. Work these into your back day during your first primer movement or as a metabolic stress based finisher and reap the benefits of strength and hypertrophy gains without crushing your shoulders to pieces. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training DNA Gains New research shows that one type of training may decrease cellular aging and DNA damage, but another type may increase it. Bodybuilding, Metabolic Conditioning, Training Lee Bell January 4 Training Recovery Methods 101 Dan John's been dragging his calloused butt across Terra Firma for a relatively long time, but he only recently realized he'd been wasting a lot of time on assistance exercises and aerobics. It Hurts Fix It, Mobility, Training Dan John February 13 Training 12-Minute Workout Spikes Anabolic Hormones Boost testosterone and growth hormone while smoking your hamstrings, glutes, back, and lungs. Training Gareth Sapstead May 6 Training 12 Programs to Follow Twelve time-tested routines for size and strength. Pick one and get to work. Bodybuilding, Powerlifting & Strength, Training Tim Henriques August 22