Seated Row
Primary Muscle Group: Deltoids latissimus dorsi (middle back), rhomboids (between shoulder blades), trapezius (neck, shoulders, and upper back),
Secondary Muscle Group: Biceps
Equipment Needed: Cable Machine, Close Grip Attachment
The Benefits of Seated Row
The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack or a weight stack. It also targets the biceps to a lesser degree. The Cable Seated Row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.
Some key benefits of the Cable Seated Row are;
Constant tension throughout the movement, including at peak contraction.
The equipment is widely available in commercial gyms.
Easy to quickly switch weights for drop sets or utilize lifting straps to lift heavier.
Can use a variety of handles and grip widths to target different parts of the back.
If you are looking for new and exciting workouts you can download a free workout plan or purchase one of our Workout Plans that comes with access to your own fitness advisor for the duration.
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The Risks of doing Seated Row
Begin with a low weight. Using a weight that’s too heavy can seriously hurt your back or shoulders.
Talk to your doctor or physical therapist before attempting seated rows if you have a current or past back, shoulder, or arm injury.
A personal trainer can show you safer alternatives to work the same muscles.
You should only feel a light stretch in the starting position. If you feel pain at any point, stop the exercise immediately.
How To Do Seated Row
1. Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.
2. Grasp the bar with a neutral grip (palms facing in).
3. Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
4. Keeping your body in position, pull the handle into your stomach.
5. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
For Perfect Technique
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
Variations
Once you have mastered the Cable Seated Rows you can try alternative exercises that target similar muscle groups such as;
Straight Arm Cable Pulldown
1. Attach a wide grip handle to a cable stack and assume a standing position.
2. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips.
3. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders.
4. Pull the bar to your thigh until the lats are fully contracted and then slowly lower under control.
5. Repeat for the desired number of repetitions.
How To Do Back Extensions
1. Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45-degree angle.
2. Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes.
3. Extend the hips and finish with your body in a straight line.
4. Repeat for the desired number of repetitions.