There are a ton of advantages of the cable row: It considers incredible situating to more readily target lats, it's a somewhat protected move to do (as there's not immediate burden on your body), and it very well may be logically over-burden, effectively, for reliable increases. Sadly, I frequently see it butchered by the ordinary gymgoer, invalidating that multitude of advantages.
You're rowing for Olympic gold.
Drawing in your whole chest area by inclining forward or in any event, driving with your legs during the cable row takes the strain off your lats. All things being equal, balance out your body and fix your center — then, at that point, row the bar to you. Your objective is back growth, not to join the Olympic rowing crew.
You squeeze your shoulder bones together.
Keeping your shoulder bones pressed back and together puts the accentuation of the row on your snares and rhomboid muscles, making the lats an optional mover. Rather than withdrawing them, permit the scapulae to steal (push ahead around the rib confine). Assuming you've at any point experienced difficulty "feeling" your lats during back day, this ought to deal with that.
You move excessively quick.
You need to collect what's classified "mechanical pressure" on your muscle, or muscle strain. In this way, rather than playing out the move as fast as could really be expected, pull it to you violently, hold it for a beat, and afterward lower to a three count. Go for 10 excruciating reps. Try not to allow the load to govern you — you rule the weight.
You disregard strength.
At the lower part of the move, you can allow your middle to come to increment blood stream to the lats, a method called stacked extending. Simply don't utilize this situation to pick up speed. Hold the stretch briefly, return up, and afterward row.
Your elbows flare out.
Keeping your elbows high selects a greater amount of your upper snares, back delts, and rhomboids. This is basically dead on, however to build the thickness of your midback and lats, keep your elbows stuffed in firmly at your sides.