How To Do Seated Rows With A Bar

seated rows with a bar

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.


Sitting on the machine with your feet on the feet stop. Your torso is bent and you hold the bar with a pronation grip (thumbs inside). Your hands are more apart than the width of your shoulders:

  • Inhale, pull the bar towards your chest by straightening your back with your elbows rise.

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works latissimus dorsi, teres major, posterior deltoid, infraspinatus and teres minor and a little bit the biceps, brachialis, and brachioradialis.

When the shoulders blades get closer, the rhomboids and the middle part the trapezius also work.

During straightening your torso, the spinal erectors also work.

Hands position

  1. With a supinated grip (thumbs outside), you work especially the lower trapezius, rhomboids, and brachialis.

  2. With a pronated grip (thumbs inside), you work particularly posterior deltoid and the middle part of the trapezius.


Stay focus to keep your back straight because if you round your back, you can have injuries.

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