How To PROPERLY Perform the Seated Row?

I’ve recently seen people rowing on the cable without moving the upper body. In the past, many hardcore bodybuilders have been supporters to exercise the upper body muscles and enlarge the scope of the movement. What is the proper way to perform this exercise and what is the correct position of the body in this case?

When it comes to rowing, the goal is to develop the outer and inner part of the middle part of the back. Proper exercise is important for each exercise, especially for rowing. Injuries are all anxiety to us, but improper exercise can also limit growth, especially because very few exercises work on the inner parts of the middle part of the back.

Good shape begins with proper body holding. The areas of the body that are most interested in paddling are the waist, lower back, shoulders and shoulder blades. Riding from the sitting position will be explained here, but the position of the upper back is the same as in exercises such as paddle skirmishes with dumbbells, T-rods or double hand weights.

Rowing is not a workout for the lower back. This means there should be no movement in the waistline. You should not tilt forward when weight returns to the initial position, and you should not tilt backward as you drag the weight to the body. The lower part of the back must be stationary throughout the exercise. Straining from the waist reduces the effectiveness of exercise by shifting stress from the desired muscle activity (middle back) to the lower back. It also increases the risk of lower back injury.

Shoulders and blades, on the other hand, should be moving throughout the exercise. In the initial position – with arms stretched out in front of the body – the shoulders should protrude forward, and the shoulder blades should be widened. Muscles of latissimus dorsi are the primary muscles involved in the front draw. When the hands pass through the side of the body, the middle trapezius wraps the blades until the muscles of the rhomboidus major and the minor rotate downwards. At the end of the exercise, the elbows should be directed downwards and backwards and thus approach the blades to the maximum extent possible.

On the other hand, if the blades are separated during movement when you return the body to its initial position, the trapeze does not work at all, and the work of the romboma is limited. True, both muscle groups remain in the state of isometric contraction, but the extent of the movement is not nearly reduced, but the involvement of muscle fibers is. The shoulders must move to ensure the growth and development of trapeze and rhombus. But do not bend forward or bend your spine in any case, as your shoulders push forward.

Grip is not essential when it comes to muscle involvement in the exercise. Neutral grip (palms facing each other) allows elbows to stay in the body and require trapezius work. The palms facing the floor thrust the elbows on the side and so include the back deltoid. You should use one and the other grip to provide variety and change the angles you work on in your muscles.

Ckeck out this video for visual instructions:


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