Exercise The Right Way - The Seated Row
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuiders' training regimes.
It is useful, therefore, to describe
in detail the processes involved in actually doing these exercises. This
will help beginners to start out using the correct techniques before
moving on to potentially more dangerous heavy weights. If it also helps
more experienced lifters to redress some of the little faults that have
almost imperceptibly crept in over the years, all the better.
In
this article we'll take a close look at the seated row using a
machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle
trapezius, rhomboids
PREPARATION
Grasp the handles with a
closed, pronated grip.
STARTING POSITION
Sit down on the
seat facing the chest pad of the machine.
Place the feet on the foot
supports.
Sit erect and press the torso against the chest
pad.
Extend the elbows fully.
This is the starting position for all
repetitions.
BACKWARD MOVEMENT
Pull the handles towards the
chest.
Maintain an erect torso position and keep the elbows next to the
ribs.
Pull the handles as far back as possible.
Keep all movement
smooth.
FORWARD MOVEMENT
Keep the elbows next to the ribs
and allow the handles to move back to the starting position.
Keep the
torso in the same position.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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