The seated row is a great exercise for strengthening and building the muscles in your back. It targets the upper and middle back muscles, including the rhomboids, trapezius, and latissimus dorsi. The exercise is performed using a cable machine or a resistance band. Here’s a step-by-step guide on how to perform the seated row exercise correctly:
- Sit in front of the cable machine or resistance band with your legs extended and feet resting on the footrests. Keep your knees slightly bent, and your back straight.
- Grasp the handle or band with both hands, making sure your palms are facing each other. Your hands should be shoulder-width apart.
- Sit up tall and pull your shoulder blades down and back. This is your starting position.
- Pull the handle or band towards your body, leading with your elbows. Keep your wrists straight and your arms close to your body. Your elbows should be pointing back.
- Keep pulling until the handle or band touches your lower chest, and your elbows are pointing behind you. At this point, squeeze your shoulder blades together.
- Pause for a second at the top of the movement, then slowly release the handle or band, returning to the starting position.
- Repeat for the desired number of reps.
It’s essential to maintain proper form throughout the exercise. Avoid leaning back or using momentum to pull the handle or band. Keep your back straight and engage your core muscles for stability. Also, make sure to breathe out as you pull the handle or band towards your body and inhale as you release it.