Seated Row

The seated row is an effective exercise for strengthening the back muscles, especially the latissimus dorsi, trapezius, and rhomboids. This exercise helps build a strong and stable back and is important for improving posture and strength. The seated row is most often performed using a cable machine, but can also be adapted with other grips and weight equipment.

Proper Technique

Follow these steps to execute a proper seated row:

  1. Sit on the machine with your feet secured, and grab the handle with both hands.
  2. Keep your back straight, chest out, and engage your core. Pull the handle towards your stomach by pulling your shoulder blades together.
  3. Keep your elbows close to your body, ensuring you are using your back muscles to pull.
  4. Slowly return the handle to the starting position under full control, and repeat the movement.
This video shows the correct technique for using the seated row machine with a focus on activating the back muscles and improving strength.

Common Mistakes

To achieve the best results and avoid injuries, avoid the following mistakes during the seated row:

  • Curved back: Ensure that your back remains straight throughout the exercise to avoid straining your lower back.
  • Using the arms: Remember to let your back muscles do the work, not your arms, to ensure effective muscle activation.
  • Overstretched shoulders: Keep your shoulders stable and avoid letting them pull forward at the end of the movement.

A detailed guide to the seated row focusing on correct form and how to avoid mistakes to achieve the best muscle activation.

Modifications and Variations

The seated row can be varied depending on your level and the equipment you have available:

  • V-grip row: Use a V-grip to focus on the middle part of the back and increase muscle thickness.
  • Single-arm seated row: Train one arm at a time to improve balance and stability.
  • Reverse grip row: Use an underhand grip to involve the biceps more and change the focus on the back muscles.

Reps and Sets

For muscle building, you can start with 3-4 sets of 8-12 repetitions. For muscular endurance, you can increase the number of repetitions to 12-15 per set. Make sure to choose a weight that allows you to maintain correct form throughout the exercise.

Breathing

Inhale as you stretch your arms forward, and exhale as you pull the handle back towards your stomach. This helps maintain control and stability throughout the exercise.

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