Seated Row
The seated row is a reliable way to build strength through your upper and middle back. It helps improve pulling strength, supports better posture, and balances out pushing exercises.
Equipment Needed
- Seated cable row machine, resistance band anchored at foot level, or a home gym with a row attachment
Muscle Groups Targeted
- Middle and upper back (rhomboids, trapezius)
- Latissimus dorsi (lats)
- Biceps
- Rear shoulders
- Forearms and grip
How to Do a Seated Row
- Sit with your feet braced and your knees slightly bent.
- Hold the handle, or the ends of the band, with both hands.
- Start with your arms extended, your chest lifted, and your shoulders down.
- Pull the handle towards your lower ribs by driving your elbows back.
- Pause briefly, then return to the starting position with control.
Tips for Success
- Think about pulling with your back rather than just your hands and arms.
- Keep your torso upright and avoid rounding forward.
- Move smoothly without jerking or swinging.
- Use a resistance level you can control from start to finish.
- If your shoulders, elbows, or upper back start to feel off, adjust early and focus on training around injury.
The seated row is one of the simplest ways to build a stronger back. Done well, it improves posture, control, and the strength to pull well in everyday life and training.
When to Use This Exercise
The seated row works well in most upper-body and full-body strength routines. It pairs naturally with pressing movements such as push-ups to build more balanced upper-body strength.
It can be done at home with a band or in a gym with a cable machine, which makes it a flexible option for many training setups.
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