L
Salihaku
EXERCISE
Standard Seated Row
A foundational exercise for developing back width and thickness. Focus on squeezing your shoulder blades together and maintain a straight back throughout the movement.
Level:Beginner
Type:Machine-based
Technique
How to perform
1
Set an appropriate weight and sit on the bench. Place your feet firmly on the footrests with your knees slightly bent.
2
Grasp the handle with a neutral grip (palms facing each other). Keep your back straight, chest up, and look forward.
3
Pull the handle towards your lower abdomen in a controlled manner. Squeeze your shoulder blades together forcefully at the end of the pull and keep your elbows close to your body.
4
Slowly and controllably return the handle to the starting position until your arms are fully extended, feeling the stretch in your back muscles.
