The seated row is a machine-based exercise targeting the upper back. 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 a comfortable position.
2
Sit on the machine with your chest against the pad and your feet on the footrests.
3
Grasp the handles with an overhand grip, shoulder-width apart.
4
Keep your back straight and your core engaged.
5
Pull the handles towards your body, 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 your chest against the pad and think about driving your elbows straight back behind you.
•Hold the peak contraction for a full second to ensure your rhomboids and mid-traps are fully engaged.
•Keep your shoulders depressed (pulled down away from your ears) throughout the entire movement.
Common Mistakes
•Rounding the upper back and letting the shoulders roll forward at the extended position.
•Using the lower back to jerk the weight by leaning backward excessively during the pull.
•Letting the weight stack touch down between reps, which releases all tension from the back muscles.