The narrow grip seated row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling handles towards the torso while seated, focusing on squeezing the shoulder blades together.
Also Works
BicepsForearms
How to Perform
1
Adjust the seat height and footrests to ensure proper form.
2
Sit on the machine with your feet flat on the footrests and your knees slightly bent.
3
Grasp the handles with a narrow grip, palms facing each other.
4
Keep your back straight and lean slightly forward.
5
Pull the handles towards your torso, squeezing your shoulder blades together.
6
Pause for a moment at the peak of the movement.
7
Slowly release the handles and return to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Sit tall with a slight lean forward at the start, then pull the handles to your lower ribcage while bringing your torso to vertical.
•Drive your elbows straight back past your body and squeeze your shoulder blades together at peak contraction.
•Let the handles return slowly, feeling a full stretch in the lats before initiating the next rep.
Common Mistakes
•Leaning too far back at the end of the pull, turning the row into a body-momentum exercise.
•Shrugging the shoulders up instead of keeping them depressed and retracted.
•Using too heavy a weight and pulling with the biceps instead of initiating with the back.