--- advertisement ---
|
Seated Row |
|
 |
| Target Body Part: |
Arms, Back |
| Primary Muscles: |
Latissimus Dorsi (Lats), Rhomboids, Biceps |
Secondary Muscles:
(Synergists/Stabilizers) |
Trapezius (Traps), Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus |
| Equipment Needed: |
Resistance Bands/Cables |
|
|
|
|
|
|
|
Step 1
Starting Position: Sit on a mat/floor with your knees slightly bent, feet together and back in an erect position with your torso vertical to the floor. Gently lean forward, bending at the hips and not rounding your back to grasp the cable/band handles. Hold the handles in a closed, neutral (palms facing each other, thumbs wrapped around the handles) grip with your arms extended and your scapulae (shoulders) pulled back. Hold the handles with your wrists in a neutral (avoid flexion/extension) position. Stiffen your torso by contracting your core and abdominal muscles ("bracing") and slowly extend your torso until your back is vertical and perpendicular to the floor, keeping your elbows fully extended.
Step 2
Backward Phase: Without leaning backwards, exhale and pull the handles towards you. Bending your elbows, hold on to the weight with your hands but think about pulling back with your elbows and keep them close to your body until the handles reach your sides. Avoid any arching in your low back or shrugging of your shoulders during your pull. Maintain the slight bend in your knees and neutral wrist position (avoid flexion and extension) throughout the movement.
Step 3
Forward Phase: Inhale and gently extend your elbows back to the starting position without allowing your torso to bend forward or your shoulders to shift forward.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
|
|
