Seated Row
The seated row is a great exercise to strengthen the lower and mid back region. Muscles Involved: Primary back with a secondary emphasis on the shoulders and biceps.
Body Alignment:
o Sit on a low row machine with your feet on the foot platform.
o Grasp the handles of the bar with your palms facing each other.
o Your arms are straight with a slight bend at the elbows.
o Sit up straight with your knees slightly bent.
o Brace the transverse abdominals.
Movement:
o Slowly bend your arms to pull the handles in towards the top of your stomach.
o Keep your arms close to your sides.
o Pause and then slowly straighten your arms to return to the starting position.
Training Tip:
Keep your back straight and do not swing your upper body or use momentum to help you with the exercise.
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