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How to do a Seated Row and its Variations

Geetha Rajendram
June 23, 2020

Which muscles do seated rows use?

The seated row works several muscles. These include:

  • Between the shoulder blades
  • Front of the upper arm
  • Neck, shoulders, and your upper back
  • The middle back

How to do a seated row

Seated rows are done on a seated row machine or a cable row machine, you can also use resistance tubes to do a partner workout or use an anchor to tie your resistance tube to. In a partner workout, you can anchor it to each other.

If you're using a machine, before getting started, adjust your shoulders to level with the machine handles or else keep your shoulders relaxed. 

Steps - 

  • Keep your arms stretched out
  • Shoulders Relaxed 
  • Engage your core 
  • Pull the tube with your body slightly leaned back
  • Arms close to your body 
  • Then release again
Nothing else moves except your arms, do focus on your breathing. Repeat a few times. 
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