STANDARD
The Seated Row develops strength in the arm and back muscles.
Figure 15-11 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Seated Row is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
From the starting position, stay seated with the feet firmly planted on the floor or foot supports (if using).
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.
Count
● On 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.
● On count 2, return to the starting position by slowly extending the elbows.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
STRAIGHT-ARM SEATED ROW
The Straight-Arm Seated Row is performed the same as the Seated Row.
However, it uses a much smaller range of motion.
The elbows remain fully extended and the arms straight as the resistance is lowered or raised.
SINGLE-ARM SEATED ROW
The Single-Arm Seated Row is performed much like the Seated Row, using only one arm at a time (see figure 15-12).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Arm Seated Row is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.