Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the seated row using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the handles with a closed, pronated grip.

STARTING POSITION

Sit down on the seat facing the chest pad of the machine.
Place the feet on the foot supports.
Sit erect and press the torso against the chest pad.
Extend the elbows fully.
This is the starting position for all repetitions.

BACKWARD MOVEMENT

Pull the handles towards the chest.
Maintain an erect torso position and keep the elbows next to the ribs.
Pull the handles as far back as possible.
Keep all movement smooth.

FORWARD MOVEMENT

Keep the elbows next to the ribs and allow the handles to move back to the starting position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

In The News:

pen paper and inkwell


cat break through


Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

The Superset Advantage

Supersets give you the most bang for the buck. They... Read More

Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly!

This is a trick to be done on a leg... Read More

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

The Seven Pillars Of Success

VisionEnvisioning the end-result is enough to put the wheels in... Read More

Lift More Now - Weight Less Forever!

It's week three, and you've already learned the importance of... Read More

Muscle Building Workouts at Home!

Most people make an excuse that they don't have time... Read More

Outer Triceps Workout

The outer triceps is an awesome muscle. It sticks out... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

The Secret Of The Perfect Program!

Another critical factor to be aware of, is the efficient... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

Gaining Muscle Mass

This article will discuss how to gain weight naturally muscle... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

4 Secrets to A Flat Stomach

Do you want a flat stomach? I don't know a... Read More

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

Building Muscle Mass With A Power Cycle

Building muscle mass with a power cycle. Desperate for pounds... Read More

Questioning Proper Abdominal Training

Q: I've heard you mention that you don't need tons... Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is... Read More

Beach Body Abs

With the return of warm weather in the spring, thoughts... Read More

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More

Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training.... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

A Champion Bodybuilder ? Do You Have What It Takes?

My career began in the eighties. I never found myself... Read More

Key Elements for a Bigger Bench Press

Proper positioning on a weight bench to maximize leverageKeep the... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of... Read More