Seated Row

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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.

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