🔥how to🔥 the seated row and how to target lats vs upperback with 2 variations 💪 back workout tips
2 Video Views·May 8, 2025
in this video ill show you two great variations of a seated cable row that target yours lats and your upper back 💪 you will learn how elbow positioning will play a vital role in your progression and how you can apply it to future workouts!!!
so if you wan t to make progress with wider lats or a more defined upper back then be sure to follow these tips, don’t forget to like subscribe and hit the bell to keep upo to date with more videos just like this
today I'm going to be showing you how to
Target either your lats or your upper
back using the same piece of equipment
so if you can see this piece of
equipment I've got here I'm able to
position the handles wherever I want I'm
going to be aiming to Target my lats
first so I'm going to go for a
relatively close grip so I'm going to go
1 2 3 4 five six notches out actually
I'm going to go for seven that's a
little bit wider so when I'm wanting to
Target my lats the aim is to keep my
elbows close to my body so with this
attachment here I'm able to drive back
keep my elbows close to my body and
really engage my lats without bringing
too much of my upper back into the
movement so again elbows nice and flat
we drive back to stay close to my body I
engage my lats and because of this
attachment I'm not limited to where I
can get to I'm not going to get to here
and I'm stuck I can really get as far
back as my Mobility allows and get some
really really good
engagement so now we're going to Target
the upper back so I'm going to bring
these attachments all the way to the
edge so it's going to be a really nice
wide grip and instead of having my
elbows close to my body I'm going to
flare my elbows out so as you can see
here elbows out and I'm going to be
engaging my traps my romboid my rear
delts and I'm taking a lot of the
emphasis
off my
lats so again when you're performing
movements for your back you can either
Target your lats by keeping your elbows
close to your body and drive back the
more your elbows flare out the more of
your upper back you take into the mix
and the more your lats will disengage so
up rear dels upper back mid-range upper
back little bit of lats elbows close to
the body
Rel thank you very much for watching
this video if you made it this far
remember like subscribe and I'll see you
on the next one