Seated Row Exercise

Men's Health The Body You Want in the Time You Have: The Ultimate Guide to Getting Leaner and Building Muscle with Workouts that Fit Any Schedule

A seated row exercise will work the muscles of the upper back, biceps and forearms. It is a fairly simple workout, and can be done in a variety of ways, performed either at home or at the gym.

A basic seated row exercise is done with a cable resistance system. Most gyms have these. At the end of the cable there will be either a straight bar or a V bar. There will also be a stability block for the feet. Grasp the bar with both hands, with the palms facing each other. Firmly plant both feet on the block. The arms should be extended, though not completely straight. Slowly bring both hands straight back. Return to the starting position slowly and in a controlled manner. Be sure to use the back muscles and not the arms for this exercise. Think of the arms as a simple connecting tool; they should not feel fatigued. Proper posture should also be maintained. This workout will keep constant tension on the back, forcing those muscles to work. It is helpful to have a training partner to help with these.

If one does not have access to a gym, seated rows can also be done at home. Rubber workout bands can be substituted for the cable system found in a gym. Some workout bands will have handles; others may just be long pieces of rubber – both will work. Find a comfortable place to sit; a yoga or exercise mat will work well. Select a workout band that is long and of the proper tension. Grasp the end of the band, one end in each hand. While balancing on the buttocks, place both feet in the middle of the resistance band. Bend the legs slightly; one should be able to hold this position. Without bending the arms, extend the legs while lowering the torso to about three inches from the ground. Repeat the motion by slowly returning to the starting position. This form of a seated row will also work the abdominal muscles in addition to the back.

By working out the upper back, one will achieve increased strength as well as a fit figure. A seated row exercise is one of the best and most basic workouts within posture exercises. Enjoy the added challenge of this exercise!

August 26, 2010 | Filed Under Exercises