Seated row

COURTESY OF GLOBAL FITNESS

Major muscles used

• Latisimus Dorsi (Lats)
• Upper-middle Back

Performing the seated row

• Sit in front of the seated row machine holding the close-grip handles in each hand with palms facing each other (unless you don't have a close-grip bar, in which case hold a bar with a close grip with hand about 6 inches apart, palms up).
• Place your feet on the metal foot rest bar, with your legs slightly bent.
• Keeping back straight, extend your arms for a full back stretch.
• Pull the handles toward your lower chest.
• Keep your torso upright, and elbows pointing behind you while squeezing your shoulder blades together.
• Return to the starting position in a slow, controlled manner.

Be careful

• When pulling bar to your chest, your body should remain in an upright position. Don't lean backward.
• Don't let the weights pull you forward to the starting position. Instead, control the weights and slowly return to the starting position while getting a full stretch.

Alternative exercises to the seated row

• Barbell bent row over
• One arm row

Courtesy of Global-Fitness.com, your Online Personal Trainer

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