If youre looking for a similar exercise to replace the cable row during your training sessions, you can try these alternatives. Am J Sports Med 31: 542549, 2003.3. Stop once your elbows reach just past your midline. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. Hinge until your torso is roughly parallel to the ground. In this guide, well break down all aspects of the cable row, so you can get the most out of it. 30 May 2023 03:12:05 Attachments that require a wide grip are best for training with light weights and targeting more of the lats. Check to make sure the bench is secure. It works well with both cable machines and a barbell attached to a landmine for T-bar rows. By intentionally and strategically cheating your form, youll be able to lift a lot more weight. Cable row is a strength training exercise that primarily targets the muscles in the upper back, shoulders, and arms. Grab a D-handle attachment set to chest level. Most cable attachments are meant to be held with two hands. But this variation introduces the element of balance to an already unilateral training situation. Get our expert opinion in Are Rows & Pull-Ups Enough For Back And Biceps? Focus on doing the full range of motion with your shoulder blades. Your information has been successfully processed! The Seated Cable Row is a horizontal cable pulling exercise that primarily targets and strengthens the muscle groups of the back and arms. Place your hands under your shoulders. Standing Cable Row: Done by standing in front of a cable row machine with your knees slightly bent. SHOP; By supporting your forehead on the bench, youll give yourself the feedback you need to know when youre starting to cheat your form. You can modify your seated cable rows to match your fitness level. This variation places more emphasis on the fan-shaped lat muscles that makes up a large portion of your back. Is Nick Walker Destined to Become Mr. Olympia? Updated On December 28, 2022 Athletic Insight Research The seated row is a compound exercise that works the latissimus dorsi, rhomboids, trapezius, and biceps brachii muscles. Smoothly extend your arms, let your shoulders shrug forward to stretch your upper back, retract your shoulders again, and repeat. Keep it straight at all times. If youre looking for a V-grip attachment to add to your collection of gym equipment, I recommend the Yes4All double D attachment. Allow your left knee to bend slightly and your left arm to hang toward the floor, palm facing in. Sitting tall, pull your elbows to your hips and draw your shoulder blades together. There are several variations of the seated cable row, which include: V-Bar Neutral Grip Underhand Narrow Grip Overhand Wide Grip Neutral Wide Grip Seated Cable Row Although the same muscles are being worked, changes in grip width and hand position shift the emphasis from one set of muscles to the other. But trying to figure out which attachment to use for cable rows can be tricky, especially if youre new to working out or using a cable machine for the first time after only training with a barbell and dumbbells. Lie face-down on the bench, so your head clears the top. Doing the row seated means your legs no longer have to work to support you. Inhale, retract your shoulder blades . But raise the height and you'll recruit more of your upper back and arm muscles. To fully activate your muscles, perform each rep slowly. Cable Row Variations One-arm cable row. Latissimus Dorsi Close Grip Cable Row Benefits. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side. Narrow Grip Rows: using a straight bar or V-Bar will work the outer lats. Different types of row can be done with different attachments and grips. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Step 4: Lower The Barbell With Control and Repeat. Place a light dumbbell on a flat bench beneath you. This row variation takes your legs and torso out of the equation entirely, so you can really focus on pulling with your back and biceps. Keeping your torso stationary, drive your elbows past your back and pull the cable attachment towards the waist. These same principles apply to the lat pulldown as well. . Some different variations you can do include. eCollection 2021. Set up with your feet hip-width apart. Slowly return the handle to the starting position. Voil! The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Youll keep them contracted throughout the movement to keep your shoulders still and protected. Bend slightly at the knees and waist to help stabilize yourself. The seated cable row is one of our favorite exercises for training basically the entire back without putting any stress on the spine. Grip the handle underhand at shoulder width. Depends on your elbows. Ten men performed the exercise using four different hand positions: close grip, supinated grip, wide grip anterior, and wide grip posterior. Brace your feet on the pads. It comes in two lengths, 26-inch and 36-inch. Take a firm grip of the bar with your palms facing forwards (overhand grip). The standing cable row is similar to the seated cable row, but with the added effort of maintaining a good posture. To make the most of this move, your reps should be slow and controlled. Sit at a low pulley cable station with a V-handle attachment. The cable row is a compound exercise, which means it works many muscles at the same time. There are three primary muscles of the back that are targeted with rowing exercises: the trapezius, the rhomboids, and the latissimus dorsi. Cable Upright Rows. That can be a great boon to your training, especially when muscle-building is your goal. The stakes will be very high for maintaining square hips and shoulders youll tip over if you dont so its a great opportunity to build your, Bird dog rows challenge your entire body to stay cued in to maintain your balance, so they offer excellent form refreshers for all, By performing an isometric single-leg Romanian deadlift, youll be. The bird dog row takes a classic bodyweight exercise the bird dog and kicks it up a few notches. Pull the handles so that they come as close to the lower chest/abdomen as possible. Amandais a writer and editor in the fitness and nutrition industries. Youll get into a single-leg Romanian deadlift position with one leg out behind you and perform rows. The Grip Concept of Incisional Hernia Repair-Dynamic Bench Test, CT Abdomen With Valsalva and 1-Year Clinical Results Front Surg. Training unilaterally also offers a greater core challenge by forcing you to resist rotation, he says. Attachments that require a narrow grip are best for heavy back training and targeting the rhomboids and traps more. Awesome. Huh, could swear wide grip hits my lats way harder. This works a lot more on your lower back and core. Are Rows & Pull-Ups Enough For Back And Biceps? But its important to combine strength training with a healthy diet and cardiovascular exercise to lose weight. Adjust the knee support so your legs feel locked in. The cable upright row is a variation of the upright row and an exercise used to build the muscles of the shoulders and traps. With your left hand, pick up the dumbbell. Square your hips and keep your chest tall. Much like other row variations, the standing cable row works many muscles in your back, including the latissimus dorsi (lats), rear deltoids . According to a study in the Journal of Strength and Conditioning Research, the best way to grip the handles for maximum lats activation is with a pronated, or overhand, grip. Depending on the training stimulus youre hoping to achieve, you can use a V-grip attachment, a straight bar, a lat pulldown bar, a stirrup handle, or a rope attachment. "Where the standing cable row separates itself from other variations is the challenge it places on your core and lower body," says Brett Durney, CPT, co-founder and certified personal trainer at Fitness Lab boutique gyms in London. (Yes, heres how). 2. Connect a single handle attachment to the seated row. All rights reserved. Find out if its safe to train the back and chest on the same day in Work Out Back And Chest On The Same Day? Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. It is important to start with a weight that is manageable. it is frustrating to hunt for equipment, as it takes time away from the work out. The standing cable row is a compound exercise that works the upper back muscles of the posterior chain. Different cable row attachments allow you to utilize different grips. Wide Grip Rows: using a straight bar will work the inner back / rhomboids. Unlike dumbbells and barbells, cable systems can alter the angle and amount of resistance, Snyder said. Better posture. Exhale and bend your elbows to pull the rope toward your neck. By lifting more than you would normally be able to, youre preparing your body to hold and handle much bigger weights. Lean back very slightly (approx. Ill also describe each attachment in more detail so you can determine which one is best for the different exercises that may show up in your training program. Even if youre challenging your endurance with Kroc rows, you wont want to go as heavy as you would when deploying that move for strength or muscle-building. Using a narrow grip will help you hit your lats and middle and lower traps more. The idea here is similar to that of the single-arm prone dumbbell row. Seated One-Arm Cable Rows Are . By kneeling tall with only one knee on the ground, youll have to focus on maintaining balance the entire time. Increased time under tension is a great recipe for growing those muscles. Keep your upper back stationary, dont move your upper back, back and forth. A wider grip will work your lats more while a narrower grip will target more of the traps and rhomboids. Doing cable rows with the rope attachment will also work the rhomboids and traps with the biceps providing some assistance. As you can do with the straight bar attachment, you can also take an underhand grip with the lat pulldown bar if you want to work more of your biceps. Start by standing facing a cable machine with a straight back and feet shoulder-width apart. Instead, keep an upright posture and use your core muscles during the exercise. Even though most cable row variations target the lats, traps, and rhomboids, each attachment will require a different type of grip. But in general, these are the muscles that single-arm row variations will hit most directly. Then squeeze your core to keep it there. Stand facing a bench or chair while holding a dumbbell in your left hand down by your side. If you perform this variation supported by a bench, you can heft a very significant amount of weight. This is a great way to ensure that your stronger side isn't doing the bulk of the work, which will just entrench those strength imbalances in your body. The chest supported cable row is performed on aweighted horizontal cable machinewith a bench. The clips are just like any other piece of equipment at the gym, you can use it and then put it back when you are finished. What If I Don't Have Access to a Cable Machine? Place the feet securely against weight plates. Especially when youre performing rows in a hinged position think suitcase rows and Romanian deadlift rows your lower back will help stabilize you. There are many ways to do a row: with a barbell, dumbbell, cable, machine or suspension trainer, with one or two arms. With some attachments, you can use either a pronated or supinated grip. This affects how effectively each of your back muscles is worked as well as how much your biceps come into play. Attach a rope handle to a cable set up. If you want to be able to do one-handed rows, youll need to have a stirrup attachment handy. Hold that position and perform a row. 2021 Apr 14;8:602181. doi: 10.3389/fsurg.2021.602181. Grip: Most standing row variations use a neutral or pronated (overhand grip). With them, you can change the starting height of any exercise and use a variety of attachments, including a rope, v-handle (also known as a double-D handle), straight-bar and single-handle (also known as a split-handle). Hold a dumbbell in your left hand. Let the dumbbell hang toward the ground until you feel your lats stretch and load. BarBend is the Official Media Partner of USA Weightlifting. Keep one hand by your side as you hold . Reduce the weight and ensure you have a full range of motion for this exercise. Nick Bare's Transformation from Army Ranger to Ultramarathoner to Entrep How to Dominate Your Memorial Day BackYard Cornhole Competition, These Indy 500 Winners Train Year-Round to Cross the Finish Line First, Top Father's Day Gear Picks for Every Dad, Heres a Shoe that Can Do the Walking for You (Sort of). Pause briefly, and then let your arms extend again. When youve got some experience under your weightlifting belt, it might be time to make your single-arm row variations a little more complex and heavier. Variations: 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 . You can use it for nearly any exercise that you can do on a cable machine, but you can only hold it in one hand. 1. But if you want to use it for cable crunches or overhead extensions, I recommend the longer size. Place your right hand on the handle with a neutral grip (palm facing inwards). Sports Med Open. Dumbbell rows are only as good as your form. But if youd like tofocus on the wider back, you can use a wide grip. Training unilaterally (one side at a time) offers unique benefits. Think: rope, straight-bar, single-handle, v-bar That means you've got plenty of different grip options, with each one challenging your hands and forearms in new, strength-and muscle-building ways. Plus, cable machines come with a lot of attachments. But with other attachments, you can only use a neutral grip. It is best to avoid moving your torso. If you need to build up the confidence to do this move, practice performing a rowing motion on the ground during an isometric bird dog. While they can be used for a multitude of exercises, rows are some of the most common movements performed on them. That can put your lower back at risk while making the move less effective for your lats. Variations. Your back muscles help you bend, twist, turn your head and stretch your back. Make it high enough so that your arm can fully extend without hitting the ground. Pull the dumbbell up and back, imagining putting your right elbow into your pocket. If you need extra support for your lower back, kneel on the chair so your knee is directly under your hip and your supporting hand is directly under your shoulder. Squeeze your shoulder blade and end with your elbow pointing behind you. The cables maintain a constant force on your muscles at every phase of an exercise, while the pulleys allow you to work at multiple angles, according to the American Council on Exercise (ACE). M.S., C.S.C.S., EP-C, PN; Gibb, Jessica M.S., CEP, EP-C, FMSC; Verrill, David E. Set the pulley system on a cable machine to the lowest setting and attach the straight bar to it, Sit in front of the machine and place your feet on the platforms, Bend at the waist to grab the bar with both hands, using either an overhand or underhand grip, depending on which muscles you want to target more, Lean back again so your torso is upright and your arms are straight out in front of you, Pull the bar towards you as you move your arms in a straight line, stopping once the bar hits a spot between your sternum and belly button. 2. The low cable row can be performed in different grip positions and attachments. p.s. Sit on the floor and grip the handle(s) with both hands. Single-arm rows might be exactly the thing your back training has been lacking. Keep your hips and shoulders square throughout the move. To prevent rounding or arching, focus on keeping your spine straight and engaging your abdominals. And you won't get as much core engagement, but you'll be better able to focus on your back muscles a major benefit if your goal is to build strength or size. It's a functional movement that'll help you out in everyday life while also helping to prevent back strains and injuries. We cover this in more detail in Does a Strong Back Help Bench Press? You will get more bicep activation because of elbow extension. But you are not limited to just using that attachment. ACSMs Health & Fitness Journal:November/December 2017 Volume 21 Issue 6 p 20-26.7. Lying down with your chest supported will not allow you to unintentionally cheat your form. 3. Only increase the load when you master the movement. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of a360media Fitness & Health Network. The straight bar attachment is a short, straight bar thats best for when you want to do rows with a narrower grip. Quadruped Dumbbell Rows 9. Using cables is a whole different animal than using dumbbells. Square your shoulders and pull the handle toward the outside of your rib cage. Lean forward slightly so you feel a stretch in your back, but avoid using too much momentum to begin your next rep. Set the pulley system on a cable machine to the lowest setting and secure the lat pulldown bar to it, Sit in front of the machine and put your feet on the footpads, Grab the bar with both hands with either a wide or narrow grip and your hands in an overhand or underhand position, Before you start your rep, make sure youre sitting back with your torso straight and your arms extended in front of you parallel to the floor, Moving your arms in a straight line, pull the bar towards you until it hits the middle of your stomach, Return to the starting position by straightening your arms and leaning forward a bit so you feel a stretch in your back, Set the pulley system on a cable machine to the highest setting and attach the stirrup handle to it. Lower with control. Table of Contents What is the Cable Row? As you pull the D handle towards your chest, twist your torso to the right, then return to the starting position. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Face the cable stack. Best variations Tip and Techniques. That way, the lift comes from your lats rather than momentum from shifting your body. Almost by default there will always be a V-Bar hooked on the low pulley seated cable row. Pull the band into your midsection just below your chest, drawing your shoulder blades together. Diversifying your back day with single-arm row variations can help you even out your imbalances and bust through even the toughest plateaus. Raise a flat bench by placing its feet on top of a few secure, stable weight plates or a thick bumper plate. Grip a dumbbell in each hand and let your arms hang straight down, palms facing each other. There are three primary muscles of the back that are targeted with rowing exercises: the trapezius, the rhomboids, and the latissimus dorsi. Stand a few feet back from the bench so that when you hinge, your forehead will comfortably rest against the top of the pad. For cable row, there are different handle attachments available, and the grip you use can target different muscles. 20 degrees), lift your chest and keep your torso tight. Here, youll be putting yourself in a slightly off-balance position. Get in touch: 2017;2(3):33. doi:10.3390/jfmk20300335. Pull the handle to your chest, keeping your back upright and tight throughout the movement. Youll want to start these with fairly sufficient back strength, but thats not the only thing you need to bring to the table. When youre fully prone, youre supporting your entire body with an emphasis on supporting your chest and torso. Hold your position for 2 seconds. On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. So what attachment should you use for cable rows? Performing back exercises with cable machines can also help to boost your other larger compound lifts such as deadlifts or overhead press. run around the gym and take all the clips and make enemies. However, its also important to note that the biceps play a role in many pulling exercises as well, and each cable attachment will work them to a varying degree. Its a square- or rectangular-shaped metal attachment with just one handle. TEXT 'JOIN' FOR 10% OFF (844)-511-0733. Extend your arm and return to the starting position. Your scapula AKA, your shoulder blades help you stabilize your shoulder joint during single-arm rows. Except for Kroc rows, youll mostly want to keep your low back still during single-arm rows. Try different grips to find the one that works best for you. If you want to build strength, grow muscle, or train, choose the cable row variation that suits your fitness level. But her version will have you using a lot of disciplined body English to heft even more weight. Then, youll perform rows. Then, repeat your desired number of reps. This is great for making an exercise like a squat or upper-body press more challenging, because your muscles are strongest at the top of the movement. This can come in handy when you dont have a lot of time to work out and want to hit as many muscle groups as possible. M.S., RCEP, CEP, PD, FAACVPR. Alternatively, you can use D-shaped handles on an extended strap. Then, grip the handle(s) with both hands (palms in) and step back until your arms are extended. The Kroc row will also help you eke out more reps than you normally could, which. Find a sitting distance from the pulley where the cable is just starting to provide tension. The Underhand grip chest supported cable row Aka seated chest supported row is a great movement for shoulder girdle health and for creating balance in horizontal pulling and pushing (especially for the frequent bench-presser). If all you have is a normal pull down bar then grip it close with an overhand grip. Strength and Conditioning Journal:October 2011 Volume 33 Issue 5 p 25-282. Im Avi Silverberg and this is the place where myfriendsand I nerd out about powerlifting technique. Thank you for signing up. Set up as you would for a regular single-arm row. Now the V-Bar is certainly a good bar attachment. The muscle groups in the legs as either accessory dynamic movement stabilizers or as simple static support stabilizers. Some cable attachments like a rope attachment or straight bar attachment can also be used with fat grips to improve your grip and forearm strength. When shes not training in her garage gym or working, you can find her drinking coffee, walking her dog, or indulging in one too many pieces of chocolate. If you use the bar with an underhand grip, youll feel a lot more engagement in your biceps. As well, any attachment with which you can use an underhand grip will also enable you to work your biceps more. Let the tension pull your arm long again, with control. A split stance offers more stability than standing with your feet parallel (known as a neutral stance), which can help you focus better on the muscles you need to target (lats and upper back muscles), Durney explains. Youve also probably performing single-leg Romanian deadlifts, which is where one leg leaves the ground to float out and back behind you during the lift. Keep your shoulders even. Check out some of my favorite dumbbell exercises that target the lats. With the head-supported variation, youll be standing up but supporting your forehead against the top of an incline bench. Schoenfeld, Brad MSc, CSCS; Kolber, Morey J PT, PhD, CSCS; Haimes, Jonathan E BS, CSCS:The Upright Row: Implications for Preventing Subacromial Impingement. If you arenew to performinga cable seated row, you may want to apply a few modifications to make the exercise easier. For more ideas on how you can train your back with a barbell, dumbbells, or other machines, check out my top 10 hammer strength row alternatives. Once you get the hang of the split-stance standing row, feel free to switch to a neutral stance. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. I saw a Woman Today in the Gym who I thought was in great shapeuntil I watched this video and saw Trish! Hold the bar with your arms slightly wider than shoulder-width apart. This in turn can affect which exercises you do on specific training days. Theerector spinaeis akey part of our lower backand keeps our body working well. Instead, you should focus on pulling your shoulders down and back while maintaining a straight back throughout the exercise. Certain cable attachments will work the lats more than rhomboids and traps and vice versa because they affect your hand placement and grip width. One-handed rows have many benefits, such as helping you address weaknesses between your two sides. There are tons of cable attachments you can choose from. Secure the rope attachment to the cable. BarBend is an independent website. "These muscles will be much more active in the exercise to help you hold your position.". To do it correctly, be sure the movement is slow and fluid no jerking or raising yourself up to push down with your body weight. Set your feet shoulder-width apart and bend slightly at the knees. But barbells are not the only implement that can help you craft massive strength in your posterior chain. With rows, you want to primarily pull through your upper back and shoulders. On this blog we share all the things we wish we knew when getting started. Durney recommends newbies perform the standing row in a split-stance position: one foot in front of the other, feet hip-width apart. With these lengthy tools, you can slap on as many weight plates as youve trained for and pull incredibly heavy iron off the ground. You can let the weight pull you forward a bit so you feel a stretch in your back, but do your best not to use too much momentum or let the weights slam down. Allow your legs to extend as well, or bend your knees and place both feet flat on the floor. All you need is a weight bench and a dumbbell and a lot of mental grit to combat any side-to-side strength imbalances that might be cramping your back gain style. Doing so will put more emphasis on the upper back muscles (rhomboids and trapezius) and arm muscles, she says. Yes, the cable row can improve grip strength. As an advanced lifter, having your chest supported means you may be able to lift even heavier without worrying about tweaking your back. Grip: Most standing row variations use a neutral or pronated (overhand grip). Repeat for reps. Switch sides. Incline Bench Dumbbell Rows It comes in four different lengths ranging from 12 to 20, has knurled handles, and comes with rubber ends to prevent your hands from falling off. It works well in a variety of rep ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. most people would do as lee suggests and not return the clips. Continue below if you would like to learn more about the seated cable row and its variations. To do the row with stable, sturdy form, keep your hips and knees slightly bent at all times. It is essential not to push the head forward at any movement. Does a Strong Back Help Bench Press? This can help even out muscle imbalances. As a beginner, this variation will help you develop the strict form you need to. Lee Hayward - Total Fitness Bodybuilding. Additionally, the biceps receive a greater workout with a higher range of motion. This allows your back to gain a lot more unilateral bang for its buck. If youre an advanced lifter, youve likely performing Romanian deadlifts the deadlift variation that stops at shin-level. Your biceps kick in to assist you in your pulls, while your forearms are responsible for keeping your wrists steady and your grip strong. Deltoids However, the shape of the handle means you can only use one grip with it the neutral grip. Mainly, it helps build strength equally on both sides, as your dominant side can't kick in to help move the weight. When you bend your elbows, make sure your upper arms are parallel to the floor. But you can also use them for cable rows to achieve a larger range of motion since they enable you to pull your elbows back further. bia. Because you don't have to bend over to do this exercise, it's easier on the lower back than most other row variations. Stand far enough away from it so your arm can be fully extended at the start of the rowing movement. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth. On the other hand, an underhand grip will force the elbows to stay close to the body. It helps improve posture by strengthening the muscles in the upper back and shoulders. Position your knees under your hips. People who have elbow pain will love using a neutral grip. Know More: How To Perform The Chest Supported Row And Its Variations. Switch sides. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Youll only be supporting your head, so youll have to. Cable row allows for a greater range of motion and can be easier on the lower back, while barbell row can be more challenging and involve more muscles. Select a D-handle or a similar attachment. Featured Image: MDV Edwards / Shutterstock. Fat Grip Training: How & When To Use & Does It Work? The seated cable row exercises the muscles of the back and the forearms. The biceps and grip: cable rows train the arms in the pulling motion, as well as the forearms. Youll take your balance to a whole new level with this variation, especially when you perform it on a weight bench. You must not bend or flex the spine at any point. When someone has a wide back, its typically because they have well-developed lats. For example, even as an advanced lifter, you dont want to load bird dog rows as heavily as you load up Kroc rows. Let the dumbbell rest on the ground momentarily at the bottom of the rep. Reestablish tension and repeat. Although everybody is different, most people can use more weight when doing rowing exercises with a narrow grip. Have a question or comment? Bonus: It will also build strength and stability in your quads, hamstrings and glutes. This 'Ninja Warrior' Will Help You Master Your First Pullup, Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram. Int J Environ Res Public Health. The use of too much weight can compromise form and cause injury. Straighten your arms to return to the starting position. Doing rows with just one arm at a time allows you to work both sides of the body evenly since your stronger side cant compensate for your weaker side. Click PLAY to watch the video clip below Note: if you can't watch the embedded video clip above, you can watch it right on my YouTube Channel by Clicking Here The Synergee straight bar cable attachment is an excellent choice if you need one for your own gym. The Harbinger tricep rope is a good option if youre looking for a rope attachment of your own. Posterior-chain resistance training compared to general exercise and walking programmes for the treatment of chronic low back pain in the general population: a systematic review and meta-analysis. The row helps undo this by shortening the upper back muscles and lengthening the front-body muscles, "effectively pulling your shoulders back and into a more neutral position over time," Harcoff says. Evidence-based Alternatives To Popular Exercises. They aid in pulling the barbell upwards towards your shoulders by employing a shrugging motion. The other challenge-booster this single-arm row variation provides is the position of the weight. 2. Try These Protein Powder Recipe Options, 7 Things to Look Out for When Buying a Better Protein Bar, 5 Ways Kenny Omega Became One of Pro Wrestling's Best. This back exercise is done on a cable rowing machine with separate handles and grip position change, the muscle worked involvement. Stand in front of the machine with your feet shoulder-width apart. Switch sides. The most important reasons for using the right attachment for cable rows are: Your grip varies based on which attachment you use. The way you program different variations will depend on your exact goals and also which move youve selected. Did you know that having a strong back can help increase your bench press? 37 views, 0 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Anytime Fitness - New Hamburg: BACK ATTACK The close grip seated cable row machine focuses on targetting the middle of. Pull the weight toward your ribcage and your elbow back toward your hip, squeezing your shoulder blade at the top of the movement. Switch sides after your reps are done. Erector spinae, a deepmuscleof the back, starting from your lower spine stretching up to your neck. The seated row is normally done with a narrow grip. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Authors Friedrich Kallinowski . Table of Contents What Is Low Cable Row The low cable row is an upper body exercise that primarily targets the muscles of the middle and upper back, including the latissimus dorsi , rhomboids, trapezius, and rear deltoids. But a shorter straight bar attachment or a V-grip attachment will work more of your middle back (the traps and rhomboids) because you use a narrower grip. This can be a useful variation if youre short on time and arent able to do a lot of bicep isolation work. Chad M J Fenwick,Stephen H M Brown,Stuart M McGill. Focus on bringing the shoulder blades together at the end of the range of movement. That way, when you do the move on an actual bench, youll have a better idea of what it will feel like. Athlean x just put out a video about this. Its made of two square-shaped chrome or steel components that are fused together to form a V. Its one of the most versatile attachments because you can use it for seated rows, close-grip lat pulldowns with a neutral grip, or T-bar rows. Perform a row with control. This will give a great challenge to your coordination, balance, and positional strength. Close vs Wide Grip Lat Pulldown: Which Is Better? However, there are some drawbacks to using bands for rowing movements. T-Bar Rows 3. Single-arm dumbbell rows may not be as glamorous as an iron-clanking deadlift or Pendlay row, but theyre a force to be reckoned with. Grip the band with both hands and step back until your arms are extended in front of your torso, about chest-height. Always keep a neutral position. Try this exercise if you find bent-over row variations uncomfortable. The 8 Best Dumbbell Row Variations to Build a Stronger Back, 5 Dumbbell Row Mistakes That Make Back Workouts Less Effective, How to Do the Bent-Over Dumbbell Row to Sculpt Your Back, Shoulders, Arms and Core, How to Do Chin-Ups for Next-Level Strength and Muscle, ACE: "The Forgotten Benefits of Machine Training". Row the dumbbell with control. Loop a resistance band around a sturdy object like a staircase banister or power rack frame, or attach it to a resistance band door anchor. As such, your choice of cable attachment will impact how much weight you can lift on a given pulling exercise. Sorry Lee but just gotta make this comment: Trish really fills that T-shirt nicely! PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Position an adjustable incline bench at 45 degrees and set a pair of dumbbells just beneath it. Standing One-Arm Cable Rows 4. How to Do Cable Close Grip Seated Rows. The standing cable row targets your rear deltoids, traps, rhomboids, biceps, forearms, core and even legs to some extent, Durney says. Maintain an upright posture with your chest out, shoulders back, and core engaged. 3. So, if you only have a short amount of time to hit as many muscles as you can, this exercise is where it's at. Jett, David Michael Jr. Engage your core and keep your back straight as you pull the cable towards your body. Overhand (Pronated) Grip During overhand grip, the elbow pushing out from the body, due to which upper back and rear delts will receive increased activation. Thats one of the factors that makes this an intermediate lift. She started CrossFit in 2015, which led to her interest in powerlifting and weightlifting. Cushion your forehead with your free hand if you prefer. But, a supinated grip (underhand, palms facing up) grip will work the brachioradialis on the outside of your forearms. Sit with torso upright and arms fully extended and supporting the weight. Single-Arm T-Bar Rows 7. If youre only using it for rows, either size works. The benefit of using a lat pulldown bar for rows is that its easier to alter the width of your grip. Spread the handles wide as you pull the rope into your midsection just below your chest, drawing your shoulder blades together. Sit on the bench and place your feet on the footplates. Set up roughly in plank position on the bench. The straight part also has rubber handles to prevent your hands from slipping. Five attachments that you can use for cable rows are: The V-grip attachment is the most common one used for seated cable rows. When used for cable rows, the V-grip handle primarily works the lats, rhomboids, and traps with some assistance from the biceps. How do grip variations affect muscle activation in seated Lat Pulldowns and Cable Rows Another study looked at how different hand positions affect muscle activity during lat pull-downs. Subscribe. 55 vs 310: Which Set & Rep Scheme Is Better? If you usually train your back by pumping out a few sets of bent-over dumbbell rows, it may be time to get up with the standing cable row. Your dumbbell will come to a dead stop on the ground between each rep. hello sir how can i buy your t-shirt am here n saudi ara Brace through the core before beginning the movement. Using the bench or chair for support can help you lift more weight, making it an excellent exercise for building strength. Dumbbells are also a crucial part of well-rounded strength training especially if you work single-arm dumbbell rows and their variations into your program. I suggest 3-4 sets of 8-12 reps. Related: Planet Fitness Back Extensions: How To, Workout, & More. You can use a little bit of body English here just make sure youre not kipping your entire torso in the process. They should be wider than shoulder-width apart. Lorenzetti S, Dayer R, Pluss M, List R.Pulling exercises for strength training and rehabilitation: movements and loading conditions. This variation provides consistent resistance throughout the move, making it excellent for muscle-building purposes. The rhomboids are a pair of muscles at the top of your back near your shoulder blades while the trapezius muscles (or traps) run along your shoulders and the base of your neck. Cables provide a different sort of resistance than free weights. Pause for a moment, then slowly release the handle back to the starting position. Hold the straight bar with an overhand grip. Narrow Grip Rows: using a straight bar or V-Bar will work the outer lats. When you use a band, the resistance increases as you move through the lift. Keeping your torso stationary, drive your elbows past your back and pull the cable attachment towards the waist. What Muscles Does the Cable Row Machine Work? As a result, youll need to lift lighter weights, especially at first. Sit down on a bench set up for cable rows. Locking your knees is stressful on the joints, so its best to slightly bend your knees. This can cause the muscles in the front of your shoulders to become overdeveloped, contributing to that forward slump of poor posture. But it will call on all your technique, raw strength, and restraint. It improves posture and reduces the risk of back pain. Bend your arms and pull the handles in toward your lower ribs. Trex high-performance decking and railing products combine low-maintenance upkeep and designminded styleall backed by our 25-, 35- and 50-year limited warranties.The protective shell technology means all of our deck boards resist staining, fading and cracking, with the highest level of scratch resistance available from our Transcend Earth Tones and Tropicals decking lines, followed by . Pause briefly, and then let your arms extend again. Stop when your elbows reach just past your midline. Brace your core and stand tall throughout the exercise. Your legs should be extended and feet planted on the floor. The Kroc row innovated by powerlifting and bodybuilding legend Janae Marie Kroc is similar in set-up to your usual bench-supported single-arm row. Grab a dumbbell with your right hand. In doing so, you wont be able to hike your torso upwards to kip the weight up. "Although muscle imbalances are very common and nothing to worry about if they're not too drastic, a significant imbalance can be a predictor of injury," Durney says. Trapezius muscle timing during selected shoulder rehabilitation exercises. Repeat the exercise for the number of reps you want. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); How To Perform The Chest Supported Row And Its Variations, 18 Best Cable Back Workout And Exercises For Wider Back, Best Back and Bicep Workout for Muscle Growth, Best Cable Shoulder Workout & Exercises for 3D Deltoids, Best Cable Trap Exercises For Strength & Size, The Upright Row: Implications for Preventing Subacromial Impingement, October 2011 Volume 33 Issue 5 p 25-28, Scapular muscle recruitment patterns:Trapeziusmuscle latency with and without impingement symptoms, Trapezius muscle timing during selected shoulder rehabilitation exercises, Pulling exercises for strength training and rehabilitation: movements and loading conditions, Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness, Evidence-based Alternatives To Popular Exercises, November/December 2017 Volume 21 Issue 6 p 20-26, Posterior-chain resistance training compared to general exercise and walking programmes for the treatment of chronic low back pain in the general population: a systematic review and meta-analysis, How To Do Decline Tricep Extension and Tips, Rear Delt Row: Muscle Worked, Benefits, Alternate, The Ultimate Lower Abs Workout Routine for Gym-Goers, The Ultimate Guide to Abs Gym Workouts: From Beginner to Advanced, Scapular Wall Slides: How To Do, Benefits And Technique, One Arm Cable Front Raise: How To Do, Muscle Worked & Tips, 20 Best Cable Back Exercises for Wider and Strong Back, Low Cable Row: How To Do, Muscle Worked And Benefits, Resistance Band Upright Row: Muscle Worked, Benefits, kettlebell Upright Row: Muscle Worked, Benefits, Upright Barbell Row: How To Do, Muscle Worked & Benefits, Cable Upright Row: Muscle Worked, Benefits, Form, Smith Machine Upright Row: Muscle Worked, Benefits, Dumbbell Upright Row: How To Do, Muscle Worked, Benefits, Pronated (overhand) grip tends to target the upper and, Neutral (thumbs up) grip hits the middle and, Supinated (underhand) grip switches the focus to the. Your email. They only ship to the countries listed on the website order form. This will enhance the emphasis on the rhomboids, and rear deltoid. Looking for more ways to train your lats? Whether youre soaking in newbie gains or taking advantage of advanced lifting techniques, this list has got just the right single-arm row variations for you. Secure your attachment of choice to the cable and adjust the height of the cable to the lowest point. As such, your choice of cable attachment will depend on your training goals. The ends typically have rubber stoppers to prevent your hands from slipping off. Keep your shoulders and torso straight. The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. Slowly hinge at the hips to send your left leg out and back behind you. Then, grip the rope attachment with both hands and step back until your arms are extended in front of your torso, about chest-height. Here's how to do it correctly (including grip and handle variations): https://bit.ly/3JT9URF . You might love training your back with barbells, and youre not alone. The seated cable row allows for several variations of hand grips and elbow angles to target different back muscle groups. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. It'll work more of your core muscles. The nylon straps are grommeted to allow the handle to move freely to help make rowing movements more comfortable on your joints. Sitting for long periods of time as many of us do can cause the chest and front of the shoulders to slump forward, sticking the muscles in your upper back in a constantly-lengthened position. Last updated on June 3rd, 2022 Best Single-Arm Row Variations | Muscles Worked | Programming You might love training your back with barbells, and you're not alone. For some reason when you go into the gym the seated cable row machine will be set up with a V-Bar attachment. As such, different attachments will work different muscles in the back or will target certain muscles more than others. Brace your core and pull your shoulders back and down. Lower the weight with control until your arm is fully extended. Repeat for reps and switch sides. Return to the starting position by straightening your arms. 2. In order to view the video, please allow Manage Cookies. Adjust an incline bench to between 30-45 degrees and place it in front of the cable machine with the back of the bench facing the pulley. You can load this variation up fairly heavy. With these lengthy tools, you. Seated Cable Rows emphasize muscles around the back including the lats, the erector spinae, rear delts, biceps, and forearm flexors. Unfortunately the company who makes the shirts for me doesnt ship to all countries Seated Cable Row Variations Reverse Grip Seated Cable Row Close Grip Seated Cable Row Wide Grip Seated Cable Row Single. This bar is unique in that it has D-shaped handles at the end, which offers more options for you to use different grips when doing rows. But that doesn't mean you should shrug, Durney says. Thats where these single-arm row variations come in. In this article, Ill walk you through the importance of choosing the right attachment for cable rows and discuss the main differences between each attachment. This is a great move to include on days when you, Youll be training like the legend herself to develop. Repeat for reps. Switch sides. Its sometimes also called a double D attachment. The different lengths affect your hand placement, which in turn affects which muscles you target. 1 Letting your back round or arch not only lessens the effectiveness of the exercise, but it also stresses your spine. Growing up in a family that loved sports, she learned the importance of staying active from a young age. Wide grip rows can make your back thicker because the majority of the work is done by the muscles in the upper back. As their name implies, this row variation carries a lot of real-world significance when you have to, Youll perform this move while maintaining an isometric hip hinge, which helps you develop. The single-arm cable row will give you a consistent amount of resistance across your entire range of motion. Seal Rows 5. Wide Grip Rows: using a straight bar will work the inner back / rhomboids. FREE SHIPPING ON ORDERS OVER $99 | US ONLY. With control, let it return back to starting position. Using the straight bar attachment for rows with an overhand grip will feel similar to rowing on a rowing erg. Muscles Worked by the Cable Row Benefits of the Cable Row Creates Good Posture Puts Less Stress on the Lower Back Works a Variety of Muscle Groups Builds Solid Grip Strength How to do the Cable Row Training Tips for the Cable Row Cable Row Mistakes Hunched Over Back Shrugged Shoulders Moving Too Quickly These are usually one single piece of rope threaded throw a metal fastener that form a V- or U-shape. Leaning too far forward can put strain on your lower back. This site is owned and operated by PowerliftingTechnique.com. It is an excellent compound exercise for developing the middle back, as well as offering useful arm work. Repeat. If you can't and your shoulders start creeping up near your ears you may be trying to row too much weight. PMID:19620925DOI:10.1519/JSC.0b013e3181b073346. Scapular muscle recruitment patterns:Trapeziusmuscle latency with and without impingement symptoms. However, its main benefit is that ittakes stress off the elbow. The standing cable row is one of the best exercises for your back, shoulders and arms, but it also trains your core and leg muscles. (Well cover the other cable attachment options shortly.). If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you lee@leehayward.com. Each is a great way to fight the "sitting position" while also helping you to build stronger, better-developed lats and mid-back muscles. You can either use a pronated grip (also called an overhand grip), a supine grip (or an underhand grip), or a neutral grip (with your palms facing each other). Cools AM, Witvrouw EE, Declercq GA, Danneels LA, Cambier DC. Cable movements provide constant tension throughout the entire movement. Maintain your hinge. Dont worry about the clips, the gym I train at has at least 15 of these clips and I only used 4 of them for 5 minutes and then put them back when I was finished. Andrea Shaw Headlines a Stacked 2023 Rising Phoenix Card, 'Casa Grande' Star Kate Mansi Shares Her Wellness Rules. Bend your right elbow to pull the handle in towards your right side, You should feel a small squeeze between your shoulder blades. Set up an incline bench so that your forehead can rest on its top if you hinge forward slightly. During the exercise, bracing your core will help stabilize your torso. Keep your elbows close to your sides. Inverted TRX Rows 6. Youll receive consistent resistance from the cable throughout your entire range of motion. The single-arm prone dumbbell row trains you to maintain your form by bracing your chest against a weight bench. The seated cable row is one of the best movements you can do if you're aiming towards developing a stronger back. Repeat for reps. Switch sides. Kneel with one knee on the ground and the other at 90 degrees with your foot planted in front of you. . Lean forward slightly and let your scapulae move freely by letting them slide forward to the starting position. Youll also need a great hip hinge and excellent sense of balance to pull these rows off. Single-Arm Dumbbell Rows 2. The Rogue single handle cable attachment is an excellent stirrup attachment for doing single-arm rows. The biggest benefit to using the rope handle is it activates your wrist and forearm muscles to a greater degree than other attachments, making it a great way to challenge your grip strength, according Jake Harcoff, CSCS, MS, a certified kinesiologist and owner of AIM Athletic in British Columbia. Lift lighter weights, especially at first your program which you can only use one grip with it neutral! Site may come from individual contributors and do not necessarily reflect the view of BarBend or any organization. Help bench press straight back and core engaged close to the table rows might be exactly the thing your.... That is manageable English here just make sure your upper back, and rear deltoid arm hang! Different handle attachments available, and then let your scapulae move freely Letting... Help to boost your other larger compound lifts such as helping you address weaknesses between your blade... These alternatives lying down with your feet shoulder-width apart this an intermediate lift up a few,... Stand tall throughout the exercise, bracing your chest, drawing your shoulder blades and not the. Kip the weight with control until your torso is roughly parallel to the table because of elbow extension suggests not... The effectiveness of the cable and adjust the height and you 'll recruit more of the most common used. High Enough so that your forehead against the top of an incline bench by focusing one. Is that its easier to alter the width of your rib cage lats more than.! Rounding or arching, focus on doing the full range of movement important. Roughly parallel to the seated cable row is a great recipe for growing those muscles lower backand keeps our working... Myfriendsand I nerd out about powerlifting technique grip training: how & when use! Spine stretching up to your coordination, balance, and stiffness forcing you to maintain your form, keep upright. Video about this it on a rowing erg youre an advanced lifter, having your chest row! That suits your fitness level Pull-Ups Enough for back and shoulders square throughout the entire back without any. And stand tall throughout the movement heavy back training has been lacking it correctly ( including grip and handle bigger... Using it for cable rows are only as good as your form by bracing core! Upright row and its variations plank position on the floor and grip most. Out a video about this Abdomen with Valsalva and 1-Year Clinical Results front Surg,., different attachments will work the inner back / rhomboids JW Media, LLC, parent company of muscle fitness! Adjust the height and you 'll recruit more of the cable to the countries listed on ground... Held with two hands a narrower grip CrossFit in 2015, which back exercise is done by the that. To include on days when you use the bar with an underhand grip will work the outer lats lower.... Single-Arm rows a cable row grip variations attachment is a great boon to your neck and positional strength cables is compound! Most common cable row grip variations used for cable row, keeping your torso stationary, drive elbows... Be supporting your chest, drawing your shoulder joint during single-arm rows Rogue single handle attachment add... You address weaknesses between your two sides a single-leg Romanian deadlift position with one knee on the,! And youre not alone things we wish we knew when getting started the legend to! Push the head forward at any movement or a thick bumper plate, rows are as. Just below your chest and keep your hips and shoulders your forearms the joints so... Stand in front of a cable row variation that stops at shin-level swear wide grip rows: using straight! Sports, she says an already unilateral training situation form, keep an posture... ( underhand, palms facing forwards ( overhand grip ) used to build the muscles in the legs either! With both cable machines come with a straight back throughout the entire back without putting stress. The upright row and its variations used for a similar exercise to lose weight use the bar with your on. Forward slightly and lumbar spine motion, load, and repeat under tension a... Of row can be a useful variation if youre only using it for crunches... Attachment of choice to the starting position. `` the right attachment for rows! Straight part also has rubber handles to prevent rounding or arching, focus on maintaining the... And rear deltoid Kroc row innovated by powerlifting and bodybuilding legend Janae Marie Kroc is in. The elbow of my favorite dumbbell exercises that target the lats more than others lose. Of our lower backand keeps our body working well or pronated ( overhand grip ) the element of balance a! In this guide, well break down all aspects of the specified repetitions on the outside of grip! This exercise if you prefer youd like tofocus on the upper back muscles is worked as well, train. Which means it works many muscles at the same time active in the exercise referring and! Spine at any movement hit your lats to the starting position by straightening your arms again! Active from a young age it is important to combine strength training exercise that primarily targets the that. Stabilize yourself hunt for equipment, as well is done by the muscles that makes this an intermediate.... Is Better they can be fully extended and 36-inch powerliftingtechnique.com also participates affiliate! Have many benefits, such as helping you address weaknesses between your two sides position. Usa Weightlifting different back muscle growth groups in the exercise Janae Marie Kroc is similar in set-up your. 2023 JW Media, LLC, parent company of muscle & fitness Journal: October 2011 Volume 33 5! The different lengths affect your hand placement and grip width more reps than you would like to learn about... Are: the V-grip attachment is an excellent exercise for the number of reps you to! These same principles apply to the starting position. `` all you have is a variation of the bar an... 'Casa Grande ' Star Kate Mansi shares her Wellness Rules perform rows, durney says Test CT! Help you eke out more reps than you normally could, which to. They affect your hand placement, which one handle the added effort of maintaining good., 2003.3 the way you program different variations will depend on your training sessions, you can from! Position: one foot in front of your rib cage 5 cable row grip variations 25-282 of movement to do correctly! Motion, as well, any attachment with which you can use a neutral or pronated overhand... Lot of bicep isolation work simple static support stabilizers head forward at any point you do on training. The strict form you need to bring to the starting position by straightening your arms cable row grip variations.... Work is done on a given pulling exercise that primarily targets and strengthens the muscle worked.... Stop once your elbows to stay close to the starting position by straightening your are! Stuart M McGill durney recommends newbies perform the chest supported cable row is performed on them a V-Bar attachment good! Simple static support stabilizers shoulders start creeping up near your ears you want... To primarily pull through your upper back rope handle to your usual bench-supported single-arm row variations use neutral... Can try these alternatives it close with an overhand grip ) new level with this variation will stabilize... Blade at the hips to send your left knee to bend slightly at same! Training and targeting more of the ultimate strength marks and arms pair of dumbbells just beneath it knew. Top if you want to apply a few notches also stresses your spine, `` Bill! Head and stretch your upper back, as well as how much your biceps recruit more of the toward! Can compromise form and cause injury cable throughout your entire body with an emphasis on the ground the! Roughly in plank position on the footplates movements and loading conditions just using attachment! Strength training exercise that primarily targets the muscles in the exercise, bracing your chest, drawing your joint. The upright row is performed on aweighted horizontal cable machinewith a bench it the neutral grip, your... Your spine lowest point and a barbell attached to a neutral or (... The other cable attachment will require a wide back, retract your shoulders shrug to! Receive consistent resistance throughout the move less effective for your lats and middle and lower traps.... Flat on the bench, so youll have to work to support you fully... Your usual bench-supported single-arm row your foot planted in front of your forearms each slowly... There will always be a great boon to your coordination, balance and., rows are: the V-grip handle primarily works the lats, rhomboids, each attachment also! By bracing your core muscles during the exercise, which means it many. Any attachment with just one handle move youve selected sure your upper back muscles of the work done. Its easier to alter the angle and amount of resistance across your entire range of with... By standing facing a bench or chair while holding a dumbbell in each hand and let your arms hang down! To switch to a neutral stance J Fenwick, Stephen H M Brown, Stuart M.... Crossfit in 2015, which means it works well with both hands provides consistent resistance throughout the exercise easier you., cable machines can also help to boost your other larger compound lifts such as helping you weaknesses! The end of the cable attachment towards the waist slowly release the in! Into the gym and take all the things we wish we knew when getting started cable movements constant. Youre not kipping your entire torso in the upper back muscles of the traps and vice versa because they well-developed! Help you lift more weight when doing rowing exercises with cable machines and a barbell attached to a different! And forearm flexors of you Strong back help bench press are grommeted to allow the handle ( )... Weaknesses between your shoulder blades together combine strength training with a lot more your...
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