Weight Training

Seated Row exercise

The seated row is a compound pulling exercise that targets the middle back, lats, and biceps. It helps build upper-body strength and improves posture by reinforcing proper scapular retraction and pulling mechanics.

Seated Row exercise demonstration

How to perform Seated Row

  1. Sit at a cable row machine and place your feet on the foot platform, knees slightly bent.
  2. Grab the handle with both hands using a neutral or overhand grip.
  3. Sit upright with your chest up and shoulders pulled back, keeping your spine neutral.
  4. Pull the handle toward your torso by driving your elbows straight back, squeezing your shoulder blades together at the end of the movement.
  5. Pause briefly, then slowly extend your arms to return to the starting position without leaning forward.
  6. Repeat for the desired number of repetitions, maintaining smooth and controlled motion.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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