Seated Row Exercise – How To Do And What Are Its Benefits? August 4, 2016

Have you worried your head to bits on how to lose those extra pounds and not gain them back? We have all been there, and we are sure you have too! While the market is flooded with diet supplements that promise weight loss, you can’t deny that the results are far from long lasting.

Most doctors suggest that you work out, for that is the best way to stay fit. Though it is difficult to hit the gym or start working out, admit it – once you’re into weight training and workouts, there’s no going back! You love it and love the new you. The best part of exercise is that it keeps getting more and more challenging and beneficial. Seated row exercise is not recommended for amateurs and beginners. However, people who have been exercising for a fairly long time swear by it.

Seated Row Exercise: What is it?

As the name suggests, seated row exercise emulates a rowing motion. Its target: strengthening the muscles that are involved in rowing. These muscle group includes the latissimus dorsi (used to bring the arms towards the rower), the trapezius and rhomboids (used to retract the scapulae), the erector spinae (used to support the spine), the quadriceps and thigh muscles (used to support the legs) and the abdominal and lower back muscles. All these target muscles make seated row exercise a complete workout in itself. It can be done using a special seated row machine or a simple cable.

Seated Row Exercise: How is it done?

So how can you do the seated row exercise? Here’s how:

  • The weight trainee seats himself at the platform and takes hold of the bar or triangle handle.
  • The knees must be slightly bent so that the handle can be reached with a straight back.
  • Without moving the torso backwards, the ‘rower’ pulls the handle and weights backwards, towards the lower abdomen.
  • The back must be kept straight at all times. The movement in the back should only be that of the shoulder blades.
  • The ‘rower’ then eases the handle back, not releasing the tension.
  • The procedure is repeated as many times as instructed.

Seated Row Exercise: Precautions:

  • The back must be kept straight to avoid any injury, except at the hip.
  • The squeezing action of the shoulder blades is crucial for the success of this exercise.
  • The weights must not be let loose after each ‘row’. They must be eased back with full muscle tension.
  • People with a history of back or shoulder injury should not perform this exercise.
  • A good warm up is a must before the seated row is done.
  • Take care not to lower the back more than a mild stretch.

Seated Row Exercise: The Benefits:

This advanced exercise is an excellent way to strengthen the back muscles. It exercises many groups of muscles as it uses major joints in the body. The entire back is exercised in a non-stressful way: the erector spinae in the lower and middle back, the trapezius in the upper back, the rhomboids and latissimus dorsi in the middle back and the teres major in the outer back. That is, basically, the entire back!

The additional benefit is that it’s not just the back muscles that get hauled and worked up in this routine, but also the posterior deltoids, infraspinatus and teres minor in the shoulders, the brachialis and brachioradialis in the upper arms as well as the pectoralis major and sternal head muscles in the lower chest..

[ Read: Biceps Exercises And Their Benefits ]

If you’re thinking that this was a lot of scientific jargon, I don’t blame you. So, let’s put this the simple and clear way. The seated row benefits those people who want to strengthen their back and shoulders. It also burns a lot of calories. If done safely and under guidance, it can take you leaps and bounds further into your fitness regime. Remember, as is true with all exercise routines: don’t overburden your body. Hurt or fit – the choice is yours!

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