StåEnde Cable Row
Stående cable row er en kabeløvelse, der rammer den brede rygmuskel og den øvre ryg fra en stående position. Den oprejste stilling kræver mere aktivering af kernen sammenlignet med en siddende roning, hvilket tilføjer et funktionelt stabilitetsmoment til trækbevægelsen.
Sådan gør du
- Fastgør et håndtag til et kabeltårn indstillet i taljehøjde og stil dig vendt mod maskinen.
- Tag fat i håndtaget med én eller begge hænder og tag et lille skridt tilbage for at skabe spænding i kablet.
- Stå oprejst med spændt kerne og et let knæk i hofterne.
- Træk håndtaget ind mod overkroppen ved at føre albuen bagud og samle skulderbladet.
- Vend langsomt tilbage til udgangspositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your chest proud and shoulders pulled down away from your ears.
- Brace your core as if preparing to catch a gentle tap to the stomach.
- Drive your elbows straight back past your torso, leading the movement with your arms.
- Squeeze your shoulder blades together at the peak of the pull for a brief second.
- Control the weight as it returns to the starting position without dropping your posture.
Vejrtrækning: Exhale as you pull the handle toward your torso, and inhale in a controlled manner as you return to the starting position.
Almindelige fejl
- Rounding the lower back, which shifts tension away from the upper back and puts strain on the spine.
- Using momentum by rocking the torso back and forth, which reduces muscle engagement and control.
- Pulling primarily with the hands and biceps rather than driving through the elbows.
- Shrugging the shoulders up toward the ears, which overworks the traps and strains the neck.
Aktiverede muskler
Primære: den brede rygmuskel (latissimus dorsi). Sekundære: rhomboid-muskler, biceps, trapezius, kerne.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel lower back discomfort, reduce the weight and focus heavily on keeping your core braced.
- If you experience sharp shoulder or elbow pain, ease off and choose a gentler pulling variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Should I use one hand or two?
You can perform this exercise with both hands using a dual handle or a straight bar, or one hand at a time for a unilateral focus that challenges your core stability even more.
Why do I feel this in my biceps more than my back?
This usually happens when you pull with your hands rather than driving your elbows back. Think of your hands as simple hooks holding the weight, and focus entirely on elbow movement.
How heavy should the cable be?
Choose a weight that allows you to complete your target repetitions with proper form, without having to swing your body or twist your torso to get the handle moving.
Can I do this exercise if I do not have a cable machine?
Yes, you can substitute it with a resistance band anchored securely to a sturdy object at home to mimic the same pulling motion.