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Seated Row
 
From: FM 7-22 October 2012
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STRENGTH TRAINING MACHINE DRILL, EXERCISE 5: SEATED ROW
 
Purpose: This exercise develops strength in the arm and back muscles (Figure 6-33).
 
Starting Position: Seated position with the feet firmly planted on the foot supports. Lean forward and grasp the handgrips with the hands in a neutral closed grip. Sit erect so the upper body is perpendicular to the floor. Select the appropriate weight and ensure the pin is secure in the weight stack.
 
Cadence: SLOW
 
Count:
  1. Simultaneously, bend the elbows and pull the handgrips to the chest or upper abdomen while keeping the trunk rigid and the back flat.
  2. Return to the starting position by slowly extending the elbows.
 
 

Figure 6-33. Seated row

 
Check Points:
  • Feet remain flat on the ground or foot supports.
  • The trunk is erect and the back is flat.
  • Keep the head and neck in a neutral position, looking straight ahead or slightly downward.
  • The arms are about parallel to the ground.
  • On count 1 ensure the elbows point up and to the rear.
  • Exhale on count 1 and inhale on count 2.
Precautions: Do not jerk the trunk to move the handgrips towards the chest. Maintain a flat back.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
 
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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