Exercise of the Month: The Seated Row
Strengthening the back can help improve posture and completion of everyday tasks with reduced injury risk.
“The Seated Row” strengthens the back muscles, including the latissimus doors, rhomboids and trapezius. Assisting muscles include the shoulders, biceps and smaller stabilizers. Strengthening the back can help improve posture and completion of everyday tasks with reduced injury risk. Using resistance bands allows for performing at home, making it a convenient and affordable option.
Starting position (Illustration on left): When performing a seated row, it is very important to ensure bands are securely wrapped around an immovable solid surface where they cannot slip off. Sit on a bench, chair or floor with a slight bend in knees and grasp ends of the bands, palms facing in. Create distance so that arms are extended, the idea is to provide sufficient tension in the bands when executing the exercise. If too close, little to no resistance will be felt.
Strengthening phase (Illustration on right): Keeping torso erect, slowly pull bands toward the midsection. Keep the elbows in and squeeze the shoulder blades together as the arms travel closer to the body. Pause briefly and then return arms to the starting position. The torso should not move forward or backward as repetitions are executed.
Tips
Remember to check with your doctor if you have pre-existing injuries or other issues that may make certain exercises unsafe.
Proper form is very important. Avoid rounding the back and/or hunching the shoulders, and keep the abdominals tight to help stabilize the torso. Be sure to move in a slow and controlled manner, going through a full range of motion.
Variations to grip and positioning the arms further away from the body can be applied when performing the seated row to work muscles differently. Instead of using the variation described, elbows can be elevated to shoulder height so that the bands are pulled toward the front of the shoulders rather than the midsection. This is known as a wide grip seated row. You can also do the seated row one arm at a time. If in doubt, seek the advice of a qualified fitness professional.
In the gym, equipment is typically available that is designed specifically for performing the seated row. These might include standing cable or seated plateloaded machines. Rows may be performed using dumbbells as well. In this case gravity must be created by leaning forward and pulling weights toward the body. Lastly, for cardiovascular endurance and greater strengthening of the legs, rowing machines are available in most health clubs or can be purchased for home use.
The seated row is considered a secondary back exercise. Primary exercises include the lat pulldown, pull ups or chin ups.
One to three sets of eight to twelve repetitions twice weekly is appropriate for most people. As strength improves, you can increase resistance, reps or sets.