Exercise The Right Way - The Seated Row -

Home
>
Muscle Building & Bodybuilding
>
Exercise The Right Way - The Seated Row

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:

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.newsday.com/services/newspaper/printedition/saturday/act2/ny-tips5878072oct11,0,4193098.storycid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNG1hzWu5lpLZpk53KFmaK3wc_L3GQIn bbuilding muscles/b, seniors are still going strong/abrfont size=-1font color=#6f6f6fNewsday,nbsp;NYnbsp;-/font nobrOct 11, 2008/nobr/fontbrfont size=-1Pack on the bmuscle/b and fight back. A new study from Ball State University found that even people in their 70s can still bbuild muscle/b, which can help them b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/vancouversun/news/arts/story.html%3Fid%3D1f222ae8-c6fe-476a-8466-52948ea964f6cid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNG1d0mLg1OhOrWhg76Erk-LybdXAQimg src=http://news.google.com/news?imgefp=nIEpWoeoCU0Jimgurl=a123.g.akamai.net/f/123/12465/1d/media.canada.com/d791960c-73fb-4890-999a-2abd80596eff/sun1002%2520muscle%2520tone%25203.jpg%3Fsize%3Dl width=80 height=80 alt= border=1brfont size=-2Vancouver Sun/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/vancouversun/news/arts/story.html%3Fid%3D1f222ae8-c6fe-476a-8466-52948ea964f6cid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNG1d0mLg1OhOrWhg76Erk-LybdXAQHow to stay strong: Lift weights slowly/abrfont size=-1font color=#6f6f6fVancouver Sun,nbsp; Canadanbsp;-/font nobr16 hours ago/nobr/fontbrfont size=-1quot;If you eat a steak and a guy eats a steak, the male body is going to absorb more of the protein to bbuild muscle/b than the female body,quot; Surrey certified b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.marketwatch.com/news/story/san-luis-school-wins-national/story.aspx%3Fguid%3D%257B97D3F8A0-1E85-4407-ADAF-38E6F4709A48%257D%26dist%3Dhpprcid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNGlXckDnbozp06eLJu9mohPC7PuswSan Luis School Wins National got milk?(R) Refuel Your School Contest/abrfont size=-1font color=#6f6f6fMarketWatchnbsp;-/font nobr6 hours ago/nobr/fontbrfont size=-1Milk contains nine essential nutrients, including calcium and vitamin D to maintain bone strength, and high-quality protein that helps bbuild muscle/b when b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.news-sentinel.com/apps/pbcs.dll/article%3FAID%3D/20081013/LIVING/810130308cid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNE_ZdNd-GD1Tfp3LM505vK5rKolhQSlight chance multivitamin leads to weight gain/abrfont size=-1font color=#6f6f6fNews Sentinel,nbsp;INnbsp;-/font nobr7 hours ago/nobr/fontbrfont size=-1Q. If I take supplements to help bbuild muscle/b, do I urinate out what I don’t need? A trainer told me that the body can only assimilate so much and that b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.statesmanjournal.com/apps/pbcs.dll/article%3FAID%3D/20081009/COLUMN0805/810090332/1001/NEWScid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNHY3GZey3rCghIw2Tu3q-BxQMpwLgBalance protein and carbohydrates to bbuild muscle/b mass/abrfont size=-1font color=#6f6f6fStatesman Journal,nbsp;ORnbsp;-/font nobrOct 9, 2008/nobr/fontbrfont size=-1First, dietary protein does provide your body with the necessary amino acids to bbuild/b contractile bmuscle/b. Your body requires essential amino acids from your b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/vancouversun/news/story.html%3Fid%3D069385ad-8260-48b5-89f4-a53fac48d0a8cid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNFz2aHU0ntiVUSlgrPgoCmnIvN-SQimg src=http://news.google.com/news?imgefp=oaTxqwYeTpcJimgurl=a123.g.akamai.net/f/123/12465/1d/media.canada.com/idl/vasn/20081013/141903-51872.jpg%3Fsize%3Dl width=80 height=80 alt= border=1brfont size=-2Vancouver Sun/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/vancouversun/news/story.html%3Fid%3D069385ad-8260-48b5-89f4-a53fac48d0a8cid=0ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNFz2aHU0ntiVUSlgrPgoCmnIvN-SQWeight room exercises great for mid-life women/abrfont size=-1font color=#6f6f6fVancouver Sun,nbsp; Canadanbsp;-/font nobr14 hours ago/nobr/fontbrfont size=-1This exercise will bbuild/b your tricep bmuscle/b which will help tone the quot;flubberjubquot; under your arms. Do this exercise with general cardio training and the b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.dawn.com/2008/10/13/top1.htmcid=1257316394ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNFwt9iI8aKe6-xxOpJSfrKC0Cw1WAOpposition MPs flex bmuscle/b for frank debate: Joint session resumes b.../b/abrfont size=-1font color=#6f6f6fPakistan Dawn,nbsp;Pakistannbsp;-/font nobr19 hours ago/nobr/fontbrfont size=-1He said an in-camera debate was preferred only to “avoid petty point-scoring at a critical time in the country’s history” and rather try to bbuild/b a b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.startribune.com/lifestyle/health/30802684.html%3Felr%3DKArksLckD8EQDUoaEyqyP4O:DW3ckUiD3aPc:_Yyc:aULPQL7PQLanchO7DiUFcid=1257110600ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNGEe6k9jH5TDeU0-bGokT-Ez7mFXQPaunch got you feeling punchy?/abrfont size=-1font color=#6f6f6fMinneapolis Star Tribune,nbsp;MNnbsp;-/font nobr17 hours ago/nobr/fontbrfont size=-1Now, let#39;s talk bmuscle/b. Untrained core bmuscles/b lead to weakness, protruding butts and bellies and lousy posture. So get to work. Our goal? b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/calgaryherald/news/reallife/story.html%3Fid%3D96fdd6e1-e562-4ce5-84f3-ede8392724dacid=1255854338ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNEXhckrUEotWRm9GiKp1wVqMGkqzQimg src=http://news.google.com/news?imgefp=NtKfWHfa0SwJimgurl=a123.g.akamai.net/f/123/12465/1d/media.canada.com/idl/cahr/20081009/119956-43336.jpg%3Fsize%3Dl width=80 height=80 alt= border=1brfont size=-2Calgary Herald/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.canada.com/calgaryherald/news/reallife/story.html%3Fid%3D96fdd6e1-e562-4ce5-84f3-ede8392724dacid=1255854338ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNEXhckrUEotWRm9GiKp1wVqMGkqzQConsider goals when planning your fitness program/abrfont size=-1font color=#6f6f6fCalgary Herald,nbsp; Canadanbsp;-/font nobrOct 9, 2008/nobr/fontbrfont size=-1Do you want to bbuild muscle/b, shed body fat, improve your athletic performance, feel better or just be more healthy? By establishing clear objectives you b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://showbizandstyle.inquirer.net/lifestyle/lifestyle/view/20081009-165566/Enjoy-the-benefits-of-being-fitcid=1255854338ei=1L7zSMPgMKTe6APt_vSGAQusg=AFQjCNEH4gPQYPAawUJnsGrD8qMv7d4mSgEnjoy the benefits of being fit/a font size=-1 color=#6f6f6fnobrInquirer.net/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1255854338hl=ennobrall 2 news articles/nobr/a/font/div/font/td/tr/table

build muscle - Google News

Exercise The Right Way - The Seated Row

Muscle Building & Bodybuilding