01Step 1: Setup

  • Sit on the seat of a cable row machine with your feet placed flat on the footrests.
  • Make sure your back is straight, and your shoulders are relaxed.
  • Adjust the seat height and the footrests so that you can comfortably reach the handles with your arms extended.

02Step 2: Grasp the handles

  • Extend your arms in front of you and grasp the handles with an overhand grip.
  • Your hands should be shoulder-width apart, and your palms facing down.

03Step 3: Pull the handles towards your body

  • Inhale and squeeze your shoulder blades together as you pull the handles towards your body.
  • Keep your elbows close to your sides and your wrists straight.
  • Focus on using your back muscles to initiate the movement.

04Step 4: Pause and squeeze

  • When the handles are close to your body, pause for a moment and squeeze your back muscles.
  • Maintain a controlled and slow movement throughout the exercise.

05Step 5: Slowly return to the starting position

  • Exhale and slowly extend your arms, returning to the starting position.
  • Keep your back straight and your core engaged.
  • Avoid using momentum or jerking motions.

Conclusion

The seated row is an excellent exercise for building upper back strength and improving posture. By following the correct form and technique, you can effectively target the intended muscles and avoid injuries. Remember to start with a manageable weight and gradually increase it as you get stronger. Incorporate the seated row into your regular workout routine for a stronger and more defined upper back.

MethodsDetails
Step 1Setup
Step 2Grasp the handles
Step 3Pull the handles towards your body
Step 4Pause and squeeze
Step 5Slowly return to the starting position
seated row
upper back
strength-building
exercise