Seated Row



SEATED ROW - Low Pulley

TARGET MUSCLES:

  • Latissimus Dorsi (Back)
  • Trapezius (Upper and Middle Back)
  • Rhomboids (Upper Back)
  • Teres Major (Upper Back)
  • Biceps (Upper Arms)

START POSITION:

  • Sit facing the low pulley with the feet securely positioned on the foot supports.
  • Grasp the handle and sit upright with the arms extended.
  • Keep the knees slightly bent and maintain a neutral spine.
  • Keep the chest lifted and shoulders relaxed.

PROCEDURE:

  • Pull the handle toward the torso by drawing the elbows backward.
  • Keep the torso stable and avoid leaning backward or using momentum to move the weight.
  • Draw the shoulder blades together as the handle approaches the torso.
  • Slowly extend the arms and return the handle to the starting position under control.
  • Repeat using slow, controlled movements. (12-15 times)
Seated Row
Image courtesy of Leonard Krasniqi