Hoist Seated Mid Row
Coach's Tips
The Hoist seated mid row targets your mid-back. It moves on a fixed path, so it’s great for learning form. You’ll work your lats and rhomboids at the same time.
How to Hoist Seated Mid Row
Starting Position
1. Sit on the seat and place your feet on the footrest to secure them.
2. Keep your upper body straight and puff out your chest.
3. Grab the handles with both hands and extend your arms forward to start.
Proper Form
1. Pull your shoulders back and draw your elbows to your sides.
2. Focus on contracting the middle of your back as you pull the handle close to your body.
3. Engage your core to prevent your upper body from leaning back.
4. Slowly extend your arms and return to the starting position.
Breathing Technique
Exhale when pulling the handle, and inhale while extending your arms and turning.
Precautions
1. Keep your spine straight to avoid rounding your back.
2. Do not rock your body back and forth; pull only with your back strength.
3. Avoid using weights that are too heavy and focus on the correct stimulation.
Hoist Seated Mid Row Alternatives
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