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
- 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.
- Grip:
- Grab the handle with both hands, keeping your arms extended and your back straight.
- Starting Position:
- Sit upright with your chest up and shoulders back.
- Engage your core to maintain stability.
- 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.
- Return:
- Slowly extend your arms back to the starting position while maintaining control.
- Avoid letting the weights slam down.
- 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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