Seated Rows
Description
The seated row exercise on the machine is an effective, yet, simple way to strengthen the muscles of the upper back. Since the movement path is pre-determined, the primary focus can be placed on feeling the contraction of the muscles rather than the complex motor movements involved with other back exercises. As with all other rowing exercises, it is important that the movement is initiated by retracting the shoulder blades prior to bending the arms. Doing so will prevent the biceps from alleviating the targeted back muscles from the workload.
Video
Execution
- Adjust the seat and chest pad to the appropriate settings and grasp the wide bars with an overhand grip.
- Exhale, initiate the movement by drawing the shoulder blades together. Then in a smooth motion, bend the arms and pull the handles back towards the body. The elbows should be in alignment with the shoulders.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Employing all the same techniques only while using a narrow/neutral hand grip will draw more recruitment from the biceps. This method will also target the upper/center region of the back.
Performing the movement using an underhand grip is the easiest version of the three due to the fact that bicep recruitment is maximized when using this technique.
Here’s a breakdown of the various grips you can use..
Wide/Overhand Grip = Most Difficult
Narrow/Neutral Grip = Medium Difficulty
Narrow/Underground Grip = Easiest
Super setting and alternating between grips is an awesome technique. Start using the hardest grip (wide, overhand) and work your way down to the easiest grip (narrow, underhand).
Seated Cable Row
Description
The seated cable row exercise is great for upper back development. However, each repetition must be completed with strict form due to the potential for spinal injury when done incorrectly. In order to increase the effectiveness of the seated cable row exercise, you’ll want to initiate the movement by retracting the shoulder blades before bending the arms. Doing so will draw optimal recruitment from the targeted upper back muscles by minimizing the involvement of the biceps during the starting phase of the movement.
Video
Execution
- Grasp the handle with a neutral grip (thumbs pointing upwards), sit in an upright position and place feet on foot rests with knees slightly bent.
- While keeping back straight, flex forward slightly at the hips and allow the weight to draw the shoulders slightly forward.
- Initiate movement by retracting the shoulder blades towards each other. (Draw shoulders back while keeping arms straight).
- Exhale, flex arms and pull handle in towards abdominal region. Step 3 and 4 should be combined into one smooth motion.
- Inhale and extend arms back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The seated cable row exercise can also be performed using one arm at a time. Simply switch the handle to a single pulley and using a grip with palm facing the ground, retract your shoulder blade and draw your arm back to a position that has the elbow aligned with your shoulder. This method will draw optimal recruitment from the rhomboids; a muscle that through training, has been shown to reduce the upper back pain frequently experienced by desk workers who spend a lot of time in front of the computer.