Seated rows. Initial position – sit facing the machine, feet resting on the foot pad and the torso bent forward.
– Inhale and bring the handle to the base of the sternum by straightening the back and pulling the elbows back as far as possible.
– Exhale at the end of the movement and return smoothly to the initial position.
This exercise works the bulk of the back; it focuses the effort on the latissimus dorsi, teres major, posterior deltoid, biceps brachii, and brachioradialis, and at the end of the movement, when the shoulder blades come together, the trapezius and rhomboids.
While raising the chest, the spinal muscles (erector spinae) also contribute.
Allowing the weight to pull you on the return helps develop back flexibility.
Attention: To prevent back injury, never round the back when performing seated rows with heavy weights.
Seated rows – Workout Video
Variations with a wide bar:
1. An underhand grip isolates the inferior portion of the trapezius.
2. An overhand grip isolates the posterior deltoid and the middle portion of the trapezius.
Seated Rows with a wide bar – Workout Video
Seated rows. Application of the exercise.
Who shall do it: Middle and higher level athletes.
When: In the mid-point or in the end of the training session dedicated back. Before seated rows you should perform close-grip lat pull-downs and one-arm dumbbell rows.
How many: 4 sets, 10 – 20 repetitions.
Lats and Middle Back Exercises
- Seated rows
- One-arm dumbbell rows
- Bent rows
- Freestanding T-bar rows
- T-bar rows with abdominal support