Plate Loaded Seated Row
About
The plate-loaded seated row is a machine row exercise that strengthens your lats and traps. Adjust the weight with plates to boost your strength and back muscles.
How to Plate Loaded Seated Row
Starting Position
1. Sit on the machine and secure your feet on the footrest.
2. Grab the handle and extend your arms forward while slightly leaning your upper body.
3. Keep your back straight and engage your core slightly to maintain stability.
Proper Form
1. Pull your shoulders back and bend your elbows to pull the handle towards your body.
2. Make sure your elbows move along the sides of your torso and focus on contracting the middle of your back.
3. Slowly extend your arms and return to the starting position.
4. Keep your upper body steady throughout the movement.
Breathing Technique
Exhale when pulling the handle towards your body, and inhale when returning to the starting position.
Precautions
1. Do not excessively bend or arch your back; maintain a neutral position.
2. Set the weight to a level that suits you to reduce the risk of injury.
3. Perform the exercise slowly and with control, without using momentum.
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