Seated Row

How to Do the Seated Row Machine:

1. Adjust the Seat and Chest Pad:
   • Adjust the seat height so that the handles are at chest level.
   • Adjust the chest pad so that you can comfortably reach the handles with a slight bend in your elbows.
2. Sit Down and Position Your Feet:
   • Sit on the seat and place your feet flat on the foot platform.
   • Your knees should be slightly bent, not locked.
3. Grip the Handles:
   • Lean forward slightly and grab the handles with an overhand or neutral grip (palms facing each other), depending on the machine’s design.
4. Set Your Posture:
   • Sit up straight with your chest pressed against the chest pad.
   • Keep your back neutral, shoulders back, and core engaged.
5. Perform the Row:
   • Begin the movement by retracting your shoulder blades and pulling the handles towards your torso.
   • Keep your elbows close to your body and squeeze your shoulder blades together at the end of the movement.
   • Avoid using your lower back to pull the weight.
6. Return to the Starting Position:
   • Slowly extend your arms back to the starting position, maintaining control of the weight.
   • Ensure that your shoulder blades protract forward at the end of the movement to get a full range of motion.
7. Repeat:
   • Perform the desired number of repetitions, maintaining good form throughout the set.

Targeted Muscles:

1. Primary Muscles:
   • Latissimus Dorsi (Lats): These are the large muscles on the sides of your back.
   • Rhomboids: Located between your shoulder blades, these muscles are responsible for retracting the scapulae.
   • Trapezius (Mid-Traps): The middle portion of the trapezius muscles, which also aid in scapular retraction.
   • Erector Spinae: These muscles run along your spine and help with spinal extension and stabilization.
2. Secondary Muscles:
   • Biceps Brachii: The front part of your upper arm, involved in the pulling motion.
   • Brachialis and Brachioradialis: Muscles of the forearm that assist in elbow flexion.
   • Posterior Deltoids: The rear part of your shoulder muscles.

Level:

• Beginner to Intermediate:
  • The seated row machine is suitable for beginners due to its controlled motion and support provided by the chest pad.
  • It is also beneficial for intermediate users as it allows for the progressive increase of weight and intensity.
  • Proper form and controlled movement are crucial for all levels to prevent injury and maximize muscle engagement.

Progression Tips for All Levels:

• Beginners:
  • Start with lighter weights to focus on mastering the form.
  • Perform 2-3 sets of 8-12 repetitions.
• Intermediate:
  • Gradually increase the weight as you become comfortable with the movement.
  • Perform 3-4 sets of 8-12 repetitions.
• Advanced:
  • Incorporate variations such as single-arm rows to challenge your muscles further.
  • Perform 3-4 sets of 8-15 repetitions, focusing on muscle contraction and control.