Seated Row -- Machine
Purposes
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Latissimus dorsi ("Wing" muscles) strength
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Upper back strength
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Rear deltoid strength
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Biceps strength
Description
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Seated with your chest against the pad and your arms straight, grab the handles at chest level.
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Stabilize your feet firmly and keep your chest up at all time.
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Keeping the elbows close to your sides, pull the handles back.
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Return slowly forward until your arms are straighten again.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Leaning back excessively
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Shrugging the shoulders as you pull the handles
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Bending the wrists as you pull the handles