Seated Row

Focus on back
Seated Row gif

Coach's Tips

It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!

How to Seated Row

Starting Position

1. Sit on a rowing machine and adjust the seat height so that your knees are slightly bent when your feet are flat on the footplate.

2. Grasp the handles with an overhand grip, keeping your shoulders and arms relaxed.

3. Keep your back straight and your head up throughout the exercise.

Proper Form

1. Keeping your arms straight, pull the handles towards your body while you exhale.

2. Squeeze your shoulder blades together and maintain the contraction.

3. Inhale and slowly return to the starting position.

Breathing Technique

1. Exhale as you pull the handles towards your body.

2. Inhale as you return to the starting position.


1. Do not arch your back or jerk your body to complete the movement.

2. Keep your elbows close to your body throughout the exercise.

3. Make sure to use a light weight at first to ensure proper form.

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