How to Do the Seated Row Exercise

The seated row exercise targets almost all of the muscles of the back, including some lower lat muscles that can be difficult to reach. If a V-shaped torso is one of your fitness goals, then row exercises could play a big part in helping you achieve that sculpted look.

Like the bench press,seated rows are compound exercises that work multiple muscle groups at the same time. As a result, you are able to work more muscles in less time and receive all of the benefits.

The rowing machine is also very easy to use, unlike many other pieces of fitness equipment that have all kinds of cables flying around.


Seated Row Exercise

Exercise Instructions:

  • Start out sitting upright with your back straight, knees bent, and arms extended straight out in front of you.

  • Grip the handles and keep your back straight with the front of your body supported by the chest pad (as pictured).

  •  Pull the handles toward you until your hands touch or come close to your rib cage, squeezing your shoulder blades together as you pull back.

  •  Make sure that your elbows are pointing directly behind you and not pointing out to the sides. Pause for a count then return to your starting position. Repeat for 8-12 reps.
seated row exercise position #1
seated row exercise position #2

Tips:

  • Keep your arms close to your body and make sure you don't bend your wrists. You want to keep your wrists in a straight line with your forearms for this exercise.

  • Don't let your chest pull away from the supporting pad in front of you.



Seated Row Exercise Benefits

  • Fat & Calorie Burning - Compound  exercises that work more than one muscle at the same time do a great job of burning more calories than most other exercises.

  • "V-Effect" - When it comes to looking sexy, an attractive toned back can be underestimated. The row will help to broaden the upper back with some lean muscle and improve your posture; this will have your midsection looking slimmer.
  • Upper Body Strength - The muscles of your mid and upper back are essential for providing stability for your shoulders. Unstable shoulders can limit your strength in other exercises and also for every day physical functions. Exercises that work the back are also good for targeting the arms. Any time you bend your elbows to do an exercise, you are working your biceps.


Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




» » Seated Row Exercise


Join the Health and Fitness 
Conversation on Our Fitness House Facebook 

KIM'S FITNESS TIPS

Ask Kim Mulligan Your Fitness Questions

Daily Tips for Staying Healthy and Fit

Printable Workouts and Diet/Food Lists and Charts

Recent Articles

  1. Standing Dumbbell Fly for a Great Set of Shoulders

    Aug 04, 18 08:51 AM

    Learn how the dumbbell fly can make you stronger, more flexible, and improve your posture. Follow our image illustrated instructions to achieve maximum results.

    Read More

  2. 5 Minute Workout to Gear your Metabolism Higher

    Jul 01, 18 02:46 PM

    See how an intense 5 minute workout can help you build muscle and burn fat when you're short on time and need a quick workout fix.

    Read More

  3. Post Workout Meal - Refuel with the Right Stuff

    Jun 20, 18 06:16 AM

    See how your post workout meal could be the most important meal of the day. Nutrition and exercise go hand in hand.

    Read More