Genx Notes

Seated Row

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Genx

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The seated row is a strength training exercise that targets the muscles of the upper back, shoulders, and arms. It is typically performed using a cable machine or a rowing machine designed for resistance training. Here’s a breakdown of the exercise:

Muscles Targeted

  • Primary: Latissimus dorsi, rhomboids, trapezius
  • Secondary: Biceps, forearms, rear deltoids

How to Perform a Seated Row

Equipment Needed

  • Cable machine with a seated row attachment (V-bar or straight bar)

Steps

  1. Setup:
  • Sit on the bench with your feet firmly placed on the foot platform.
  • Adjust the seat height if necessary so that your arms are at chest level when you grab the handle.
  • Keep your knees slightly bent.
  1. Grip:
  • Grab the handle with both hands, keeping your arms extended and your back straight.
  1. Starting Position:
  • Sit upright with your chest up and shoulders back.
  • Engage your core to maintain stability.
  1. Execution:
  • Pull the handle towards your torso by retracting your shoulder blades and bending your elbows.
  • Keep your elbows close to your body as you pull.
  • Squeeze your shoulder blades together at the end of the movement.
  1. Return:
  • Slowly extend your arms back to the starting position while maintaining control.
  • Avoid letting the weights slam down.
  1. Breathing:
  • Inhale as you pull the handle towards you.
  • Exhale as you return to the starting position.

Tips for Proper Form

  • Avoid rounding your back; maintain a neutral spine throughout.
  • Do not use momentum; focus on controlled movements.
  • Keep your shoulders down and relaxed to prevent strain.

Benefits

  • Improves posture by strengthening back muscles.
  • Enhances upper body strength and endurance.
  • Supports overall functional fitness by mimicking rowing movements.

Incorporating seated rows into your workout routine can help develop a balanced upper body and improve overall strength.

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