Seated Row

Seated Row is an excellent exercise for training the back muscles , especially the latissimus dorsi , trapezius , and rhomboids . The exercise helps improve posture, strengthen the back, and develop general upper body strength.

Correct Execution and Technique

Follow these steps to perform a correct seated row :

1. Sit on a cable machine with your feet on the footplate and grasp the handles with an overhand grip.
2. Keep your back straight and pull your shoulders back. Make sure the kernel is enabled for stability.
3. Exhale as you pull the handles toward the center of your stomach, and pull your shoulders together at the top of the movement.
4. Control the movement back to the starting position while inhaling.

Common Errors

Avoid these common mistakes to ensure proper technique:

• Use of momentum: Avoid leaning too far back or using your upper body to swing your weight. Keep the movement controlled.
• Round back: Keep your back straight throughout the movement to avoid injury.
• Don't engage your back: Make sure you use your back muscles to pull the handles, not just your arms.

Video: Seated Row demonstrated by a female practitioner

Alternative technique for Seated Row

Modifications and Variations

For beginners, you can start with lighter weights to focus on technique. More advanced athletes can try the one-arm seated row to activate the back muscles even more.

Repetitions and Sets

To strengthen your back, do 3-4 sets of 10-12 repetitions . Increase the weight gradually to improve strength over time.

Breathing technique

Inhale as you extend your arms forward, and exhale as you pull the handles towards your stomach. This will help you maintain control and stability throughout the exercise.