How to do seated row

Coach's Tips

This exercise is vital for beginners aiming to focus on back muscles. Avoid leaning back with your shoulders as you pull!

Start Position

1. Adjust the seat on a rowing machine so that your knees are slightly bent with your feet flat on the footplate.

2. Grasp the handles with an overhand grip, keeping your shoulders and arms relaxed.

3. Maintain a straight back and upright head position throughout the movement.

Proper Form

1. As you exhale, pull the handles towards your body while keeping your arms straight.

2. Draw your shoulder blades together and hold the contraction.

3. Inhale and slowly go back to your starting position.

Breathing Technique

1. Breathe out while pulling the handles towards you.

2. Breathe in when returning to the starting position.

Precautions

1. Avoid arching your back or using abrupt motion to finish the movement.

2. Keep your elbows close to your body during the exercise.

3. Start with a light weight to develop correct form.