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Your Exercise Routine: Seated Row
Your Exercise Routine: Seated RowThis next exercise is called a Seated Row. It is designed to exercise and strengthen the muscles in your back thatsupport and protect your posture. Most seated row machines are configured similar to what you see here with handlesin front that you’re going to pick up and pull.Some seated row machines however, will have a pad in front of your chest that you lean your chest up against beforeyou pick up the handles and pull.We’re going to select the level of resistance for this exercise that’s going to be enough that we feel the back musclesworking as we do the exercise, and we’re strengthening, but it’s not so much that we can’t complete 10 to 12repetitions while maintaining good form.Now, to do this exercise properly, you’re going to put your feet up on the pads, the foot pads, and then you’re going toreach forward and grab the handles and sit straight up, really straight. Your shoulder blades are back and down, bellybutton in.Now, what you’re going to do is draw your arms backward, squeezing your shoulder blades back, and then extend thearms forward. Take it back and squeeze, and then bring the arms forward.Focus in the back specifically on squeezing the shoulder blades back together. And then extend the arms forward,without letting the handles pull your shoulder blades out of place.You want to maintain the shoulder blades in position. Shoulders back, your shoulder blades back, arms are extended.As you do the exercise, you want to make sure that you’re not leaning back as you pull, or leaning forward as the armscome forward. You want to maintain a completely straight posture up and down.As with our other exercises, you’re going to complete 10 to 12 repetitions, take a break, and then do 10 to 12 additionalrepetitions.Let’s do two more. This is your last one. Very good. You can place that down. Good job!Page 1 of 1This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.HCGN1019296 EN YourExerciseRoutineSeatedRow.pdf© The Wellness Network
Learn how to perform a bent over row to strengthen your back muscles.
Learn how to properly perform a seated chest press, which helps to strengthen the muscles in the chest as well as the triceps.
See how to correctly perform the standing row exercise, using an exercise band.
Learn how to do sit stand exercises using a chair.
