How To Perform A Seated Row?

What muscles are worked?

So to begin we must first enjoy the anatomy.

The “Seated Row” probably one of the most used back exercises in the gym today. Before we begin I always like to provide a visual. I personally feel it allows us to register Muscles incorporated, allowing for more mind muscle connection. *Image 1 provides a great resource to the major muscle groups worked during an seated row.

Now yes we can all agree on all sorts of other secondary muscles like the quads, hamstrings, lower erectors ect. that come into play. But we are here to effectively row and target the back.

Can you cause injury?

Can you injure your lower back? YES! Especially in the lower back. Hence why you see so many individuals wearing belts when rowing especially heavy weights. While I do not participate in this practice as I don’t seek to lift the entire rack, mainly working towards posture correction and building great muscle with virtually no imbalance. I have gathered a few cue’s to prevent injury and while allowing the body to develop good posture.

How To effectively perform a Row you ask?

Image 2

As you can see here in this image created there are a few things going on, so lets break it down.

One MAJOR mistake I see always is that when we row we want to work the BACK & not damage the shoulder or contribute to anymore internal rotations of the shoulder. Lets now dive into Image 2 to the Good, the Bad, and the Ugly.

The Bad & Ugly

1. Elbow not parallel Aka The chicken dance
2. Internally rotates shoulder
3. Rounding of the upper back
4. The creation of roundness in the back contributes to your forward head posture, pushing your neck more forward
5. Compensation of the lower back = more rounding(extreme arch)
6. LESS CONTRACTION – body gravitates towards using biceps

The Good when properly done

1. Elbow Parallel
2. Head position allowed to stay neutral
3. No internal rotation of the shoulder
4. Chest up so it’s allowed to be stretched
5. Shoulders are back allowing more thoracic extension
6. Ultimate contraction is achieved

I must also add another cue for good technique.

1. Have a slight arch in back while also contracting abs.

2. Allow your Elbows to drive the movement down and back (contracting the lats) not surpassing your back. Allow the movement to be driving with your elbows not so much your biceps.

Try this with light weights next time before going heavy with some time under tension and feel the difference!

Thank you All for the support and if anymore techniques you like to share here they are very well WELCOMED!

If you found this helpful please comment below and share more on what helps you when it comes to posture correction!

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