Exercise Spotlight - Seated Row

The seated row is a useful machine as it allows you to focus on the muscles of the upper back and arms with more isolation than other forms of row. Other rowing variations tend to rely heavily on the core, spinal erectors and legs to keep you in a stable position to pull from which can sometimes hamper and limit the work out the muscles you are trying to work can get. The seated row allows you to brace against the chest pad while sitting tall so that you can place the focus firmly on the bigger upper back pulling muscles and those of the arms.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Sit tall on the seat, brace your abs and have your chest on the front pad for support
• Before you start pulling, squeeze your shoulders down and back (as if you were pinching them together)
• Lead with the elbows, pulling them straight back and keep them tucked in by your side
• Return the weight to the start by controlling the movement on the way back.

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