How To Do Seated Rows

seated rows

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



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Sitting on the machine with your feet on the foot stop and with your torso bent:

  • Inhale and straightening your back and pulling your elbows back, you bring back the handle to your sternum’s base

  • 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 and a little bit biceps, brachialis, brachioradialis. The trapezius and rhomboid work during the approach of your shoulder blades at the end of the movement.

Upon straightening your torso, the spinal erectors also work.

What is interesting with this exercise is that by allowing yourself to be pulled by the weight in the negative phase of the movement, you relax your back’s muscles.


Don’t round your back to avoid injury.

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