Samara Donald is: The Gym Coach

Make the most of your workout!

Seated Row, properly

Form, Form, Form – the 3 words to remember when performing any exercise, especially those involving assisted weight machines. One of my favorite exercises for the upper back is the seated row. If you want to look amazing in a strapless/strappy dress, follow these simple steps.

Back - Row (start)Back - Row (end)

  • Determine the right amount of weight by dividing body weight by ¼ – ½ (if you’re a beginner, start with ¼ your body weight). The ideal weight is feeling challenge (but not strain) toward the end of a 12 rep set.
  • Sit tall on the seat with bent knees, and roll your shoulders back to engage the shoulder blades.
  • Keeping your back straight, squeeze the shoulder blades (scapula) together and pull the handle bar toward your belly button. Pause 1-2 seconds.
  • Without releasing the tension too much, return the handle bar to the starting position. Stop just before the weight plate touches the bottom (still not releasing the tension in shoulder blades), and begin your next rep.

If you have an existing or past shoulder or lower back injury be extra cautious, and stop if you feel any pain or discomfort.


One comment on “Seated Row, properly

  1. Pingback: Post Vacation Workout Re-boot « TheGymCoach Blog

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s


This entry was posted on January 8, 2010 by in back, Exercises, Uncategorized.
%d bloggers like this: