Seated Rows


Seated rows are a great movement for building the bulk of the back. Seat yourself a few feet from the low pulley and brace your feet against the base of the machine. Pull the handle towards the middle of your chest as you straighten your back.


Pull your elbows back at the end of the movement and squeeze your shoulder blades together, then return to the starting position slowly.

Tips* The latissimus dorsi is the main muscle used in this movement. The exercise also develops the trapezius, rhomboids, teres major, posterior deltoid, and biceps.
* Straightening the back at the end of the movement also develops the spinal muscles and contributes to the overall flexibility of the back.

Variation using Rope Handle


The variation with a rope handle is performed the same way as described above. What differentiates the two movements is that the rope handle variation allows you to bring your elbows back farther as you lift the weight. This will work your trapezius, posterior deltoid, and rhomboids more than the first exercise.





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