/
3
 sets
Duration required
12
 reps
Focus Area required
1
 m 
30
 s rest
Back

Seated Row

Key Points:

  • Extend your arms to reach the grips.
  • Pull until your hands are at the front of your chest.
  • Slowly retract to the start position, without the weights resting.

Common Mistakes:

  • Leaning back to pull the weights.
  • Back not being straight, curling over the pad.
  • Shoulders coming forward too far.

Where you should 'feel it':

Primary Muscles:
Lats, Traps
Secondary Muscles:
Biceps
Muscle diagram with the following muscles highlighted Lats, Traps, Biceps

Similar Exercises

Adjust the seat height and then the depth of the chest padding so your chest can be comfortably against the padding when your arms are almost fully extended to reach the grips.

Grip the handles with your knuckles pointing forward and thumbs wrapped around. In a controlled motion pull your hands towards you until they are aligned with the front of your chest, then slowly lower the weights back down to just before where they rest. Maintain a straight back by activating your core and keep your shoulders neutral, where you avoid leaning them too far forward or back. Your forearms should be aligned with your wrists at all times. Keep your elbows tucked in by your sides throughout. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid leaning back or pushing with the legs to pull the weight towards you, this may be a sign that you have selected a weight that is too heavy.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.