Before we dive into this, be sure to like this video and get ready to share with the friends so we can save some bags. This is two ways of doing the cable rollers. Conventional textbook and then there's Arnold Stretchout version. I just want this to be very clear that there's a left and the right and we're going to show you how to do the left and the right. Later in the video, the first, it's identified some fallen mistakes. Okay guys, calling the mistake number one, I see as far too many people aren't getting a four-range emotion. I see guys coming to the gym feeling like they're super big, giving the full stack when realistically they're not actually properly elongating their arms. They're half reps, they're cheating their way, thinking they're growing a bigger back when realistically they're just killing their gains. Full range of motion for this exercise is absolutely everything. You want to make sure you're getting a nice stretch, a nice contraction on the back and you're doing it properly. Full range of motion is key. Mistake number two and this is hyzen to number one about range of motion. You see so many people are just using their back and the weight of their torso to pull that weight for them. So you're going to get their weight and they're going to throw it back and they're going to try to throw their hips forward, squeeze that weight back and kind of collapse that spine. How does absolutely what you do not want to be doing? The same with that lifting with just your back. You're going to put weight in the strain on your spine when in reality you should be pulling, using your wrong boys, your laughs, your traps to really pull that weight and work on the contraction as opposed to cheating your weight through it. It's like curling with your back. It's a very dangerous practice, you're relying on momentum, especially when you have two, three hundred pounds on that cable stack. That is the last thing you want to do. So once again you want to make sure you're keeping that back in a static position. Even if it's being pulled, I'm holding that side of position as you guys can see. Whereas if I'm just ripping it with my back, you're going to cause a lot of pain and you're probably going to go to snap city. Mistake number three is an easy one but one that far too many people make and this is something that goes with every exercise you'll ever do every time you set up on a bench. It's all about contracting your scalp, you know. So what that's going to look like is this. You're just drilling, you're too real delt area, your wrong boys all back there, scapula, there's too wingy bone looking things. You're pulling them back. So you're pulling it all tight like you wouldn't make a problem. You're not letting your shoulders droop. So you're sanding up nice and tall with those shoulders and by doing that you're going to actually cuff your spine a little bird brain, your spine. But the muscles there they're going to be in a contracted, strong position, pushed up nice and tight to each other. Ready to move some serious loads of weight. So to start off I'm going to show you how to do the conventional form. So we like using a big bar here. This is kind of like your standard for the cable wrap. You're going to grab it, place your feet nice and flush, pull back to where you're trying to extend it here. I'm not letting myself droop. I'm keeping my chest up. And this part I'm using my back to pull it back to get set up. Once I'm at this position, once again you're going to want to make sure you have that back in the static place. It's on a little bit of an angle maybe 20 degrees or so and I have my back padded. I'm pulling in squeezing that chest tight. I'm going all the way to full extension without walking my elbows because that's going to come up. So I'm here and I'm out here. This is what your conventional is going to look like. If you want you can do a little bit of bend to try to squeeze your back and not a ton. Now, this is Arnold's kind of form. Now key thing to make you is you always need to keep make sure that your rhomboids are pushed back. You're contracting that scapula. That's going to be the big factor to whether you're doing this right or whether you're going to fill yourself. So when you're doing this, you're going to let it stretch. You can see I'm stretched here on the East Antric. I'm going to turn back to the big squeeze. Now here, I'm following the weight where I feel my lots are being fully extended or until this hits here. And yet I'm still keeping posture. Pulling up. And you can see how much more of a range of motion this is. When doing this, you have to go a lot slower. You guys can see some other videos of me. I'm using a good weight. I'm keeping it under control. I'm getting a crazy contraction. It's all about coming back from that big squeeze and pushing everything together, getting a nice, thick back. If you want to look fixed all the time, like my boy KG in this clip, that's what you got to get done. So hopefully that helps you guys out. We decided to include Mr. Babel himself, Scottie Hermann, and exercise number one. We're showing you today is the single arm cable row. And it's without a doubt our favorite alternative to the actual seated row. It's an exercise that we often toss in on top of the seated row. We're just simply substitute in four. And some of you may be wondering why is Scott using momentum within this exercise. And we're going to link down below his cheat and recover method where he talks about the new style of training that is going to be utilizing. That being said, a couple things you want to keep in mind is you want to make sure to keep your torso upright, your back straight, and you want to make sure not to let the weight pull you to one side while doing this exercise. Highly recommend putting in your routine. Variation number two, we have the wide and neutral grip seated row. Now what you want to keep in mind is that you're going to be pulling the bar slightly below the peckline. So I'm a huge fan of this neutral grip bar that we're using mainly because I can keep my forearms in a nice parallel form, whereas a lot of other neutral grips that you're going to be using are out super wide and you're not going to be able to get as good of a contraction using that. Last but not least, we are doing the wide grip seated row for variation number three. You're going to want to use the lat pull down bar for this exercise. And by doing it with this nice, pronated wide grip, you're going to be targeting the lat a bit more throughout the movement. You want to make sure that you are squeezing your shoulder blades together and you're getting a nice full range of motion like we've talked about a bunch of times in this video. Okay guys, we really hope you enjoyed this video and we hope that you can take your seated row form to the next level and make sure you're not getting injured. Please comment down below the most common mistake you guys see when people are executing the seated row. Make sure to smash that like button so we can get the video to more people. Subscribe if you haven't already and we'll see you in the next video. Peace out. Oh, by the way, click the link down below to see our full playlist of how to fixes and check them all out. Peace out guys. You