The seated row is a compound movement typically performed using a cable machine, where the user pulls a weighted handle toward their torso from a seated position. It is classified as a horizontal pulling exercise, distinct from vertical pulls like the lat pulldown, and is an effective way to train the back for strength and muscle development. The seated row provides a stable environment for training, which allows for a focused effort on the back muscles without placing undue stress on the lower back.
Muscular Focus of the Seated Row
The seated row engages a significant number of muscles, which can be categorized into primary movers and secondary stabilizers. Primary movers are the large muscle groups responsible for the pulling action. These include the Latissimus Dorsi (lats), which are the largest muscles of the back and handle the shoulder extension and adduction as the elbows move backward.
The middle Trapezius and the Rhomboids, located between the shoulder blades, work to pull the shoulder blades together in a motion called scapular retraction. Strengthening these muscles is important for maintaining proper shoulder and spinal alignment. The Posterior Deltoids, the rear portion of the shoulder, assist in pulling the arms backward during the rowing motion.
Several other muscle groups function as secondary movers or stabilizers during the exercise:
- The Biceps Brachii and the Brachialis flex the elbow joint as the handle is pulled toward the body.
- The Erector Spinae, the muscles running along the spine, work isometrically to maintain the torso’s upright position throughout the movement.
- The Forearm flexors are active, providing the necessary grip strength to hold the handle securely.
Executing the Movement Correctly
Proper execution of the seated row begins with the machine setup. The feet should be placed securely on the foot pad with the knees slightly bent, never locked, to maintain a stable base. Grasp the handle attachment with the arms fully extended. The torso should be upright with a neutral spine, avoiding any excessive rounding or arching of the back.
The movement is initiated by bracing the core muscles to stabilize the torso. The focus should be on pulling the shoulder blades back and down before bending the elbows, effectively engaging the back muscles first. The elbows should travel close to the sides of the body, pulling the handle toward the lower abdomen or midsection.
The pulling phase concludes when the handle is near the torso and the shoulder blades are fully squeezed together. A brief pause at this point can maximize the contraction in the mid-back muscles. The eccentric movement must be controlled, slowly allowing the handle to return to the starting position under tension.
Allow the shoulder blades to move forward slightly, or protract, as the arms extend to achieve a full range of motion. However, the torso should remain relatively stationary, and any excessive leaning backward or forward to use momentum should be avoided. Maintaining a controlled tempo, such as a three-second count on the return, ensures the muscles are activated for the full duration of the exercise.
Placing the Seated Row in a Training Program
The seated row provides a horizontal pulling motion in a resistance training schedule. This movement pattern is important for balancing the pushing movements that often dominate upper-body training, such as the bench press. Creating this balance helps to maintain structural integrity around the shoulder joint.
The seated row contributes to improved postural alignment by strengthening the mid and upper back muscles that pull the shoulders back. Many people adopt a forward-slumped posture from daily activities like sitting, and exercises that strengthen the posterior chain offer an effective counterbalance. The stable, seated nature of the exercise also places less strain on the lower back compared to bent-over variations, making it a suitable option for many individuals.
The seated row is incorporated into a workout after a main compound lift. It can be performed one to two times per week, depending on the training split. Varying the handle attachment and grip width can shift the emphasis slightly, with a wider grip often recruiting more of the middle trapezius and rhomboids, while a narrow grip may increase the involvement of the lats and biceps.