Are you looking for the best exercise to target the back muscles? Then the seated row is the exercise for you.  Coming in a variety of variations, you will be able to strengthen the muscles of the back and biceps. So how do you get the best out of the seated row?

Benefits of a Seated Row Machine

The seated row is a multi-jointed exercise targeting muscles of the back and biceps. The primary movers of the seated row includes -

• Trapezius - large muscle of the upper back and neck.

• Rhomboids - muscles between the shoulder blades.

• Latissimus Dorsi - muscles below the shoulder blades towards the side.

• Biceps - muscles of the arm that assist with the seated row exercise.

These muscles of the back are important for providing strength and stability to the shoulders as well as improving posture and preventing injuries. The mobility of the arms at the shoulder joint are important to allow us to move our arms in multiple directions but the trade-off for the high mobility is a lack of stabilisation in the shoulders joint. In addition to this, many strength athletes dedicate more time to training the front half of their body. This can cause the shoulder blades to creep upwards, resulting in a rounded back.

By strengthening the muscles of the back, the muscles of the back will increase their muscle tone and pull the shoulder blades into the correct position, resulting in improved posture and reduction in the risk of injury.

The seated row can come as a dedicated seated row machine such as the Seated Row Machine or as a Power Rack Cable Pulley System. The important thing is that it has a foot plate for you to brace against.

How to Use a Seated Row Machine

• Start by placing the required weight plates on the loading poles.

• Sit on the seat and adjust the seat height and chest pad so that the pad is touching your chest and your feet are comfortably in the footrest.

• Select which grip position you are going to use.

• Tighten your abs, pull your shoulder blades down your back and make sure that your spine is straight.

• Exhale as you pull the handles towards your stomach. Don’t create momentum by leaning backwards as you don’t want to cheat the muscles. As the handles get close to your stomach, puff out your chest and keep pulling your elbows past your body.

• Slowly return to the starting position in a controlled manner without dropping the weights. Keep the spine straight as you lean forwards.

Seated Row Grips

The Mirafit Seated Row Machine features different grips. You can select from a variety of grips such as narrow, wide, neutral, pronated, or supinated grips. By selecting different grips, you are able to target different muscle groups.

Narrow Grip

This grip keeps your arms close to your chest as you row and makes use of a neutral grip where your palms face towards each other. Performing the seated row in this position requires a greater activation of the biceps and muscles of the middle back, particularly the latissimus dorsi.

Wide Grip

By selecting the wide grip, your hands are in a pronated position with the knuckles on top. When you perform the row, your elbows are now further away from your body. This reduces the activation of the biceps and places more emphasis on the upper back muscles such as the trapezius.

Underhand Grip

An underhand or supinated grip requires the most bicep activation while also using the latissimus dorsi more than the trapezius.

The seated row is a multi-jointed exercise that works the muscles of the back as well as the biceps. By using different grip positions you are able to target the different parts of the back and keep your training varied. It will help build and strengthen the back muscles and prevent injuries and the rounding of the back.

Written by guest author Brendan McBirnie.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Power Racks and Cages ; Exercise Type > Strength