A seated row targets your arms and back; the primary muscles worked are the latissimus dorsi, rhomboids and biceps. Secondary muscles include the trapezius, rotator cuff, posterior deltoids, serratus anterior, rectus abdominis and transverse abdominis. This exercise can be performed using cables or a resistance band. A seated row uses a pulling motion, which is what your back muscles are designed to do.
Form
To perform a seated row on a cable machine, sit on a flat bench with your knees slightly bent and your feet positioned on the foot rests. There are several attachments that can be used, from a V-grip to a straight bar to separate handles. Grasp the handles with your palms facing each other. Keeping your spine and arms straight, lean forward slightly from the hips. As you exhale, pull the handles toward you, bending your elbows and pulling them back, close to your sides. Squeeze your upper back and lean back very slightly at the end of the motion. Return to start as you inhale.
Latissimus Dorsi
The latissimus dorsi is the primary muscle mover for a seated row and is the largest muscle in your back. This muscle originates at the top of the humerus and runs down the sides of the back in a V-shape. All the muscle fibers in the lats run parallel and perform the same action on the arm, making it impossible to train only one part of the lat.
Rhomboids
The rhomboids are responsible for bringing the shoulder blades together and assisting any sort of pulling motion. They attach at the border of the scapula and run horizontally into areas between the cervical and thoracic spine. Aside from scapular retraction, the rhomboids also help the shoulder blades rotate downward. Reverse flys also develop this muscle.
Biceps
The primary function of the bicep is to flex the elbow and move the forearm toward the shoulder. In a seated row, the moment the elbow starts to bend and pull back, the bicep begins working to create that action. The bicep attaches to the forearm bone and runs down the front side of the arm. This muscle is responsible for one-third of your upper arm's muscle mass.
Member Comments