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 of the body at the same time do a great job of burning more calories than isolated exercises that focus on one muscle.
  • "V-Effect" - When it comes to looking sexy, an attractive toned upper back of the body can be underestimated. The seated 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.


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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.




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