Google

Exercise The Right Way - The Seated Row


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the seated row using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the handles with a closed, pronated grip.

STARTING POSITION

Sit down on the seat facing the chest pad of the machine.
Place the feet on the foot supports.
Sit erect and press the torso against the chest pad.
Extend the elbows fully.
This is the starting position for all repetitions.

BACKWARD MOVEMENT

Pull the handles towards the chest.
Maintain an erect torso position and keep the elbows next to the ribs.
Pull the handles as far back as possible.
Keep all movement smooth.

FORWARD MOVEMENT

Keep the elbows next to the ribs and allow the handles to move back to the starting position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

MORE RESOURCES:

RELATED ARTICLES

Know All about Power Push Ups
Push ups are the most convenient way to build up your chest, shoulders, arms and upper back. It can be performed at any place, and you don't need to carry your gym with you wherever you go.
The Seven Pillars Of Success
VisionEnvisioning the end-result is enough to put the wheels in motion.Possessing a vision of what you wish to accomplish, and the way you would like to present yourself to the world of bodybuilding is one of the first steps required to ensure a high level of success.
Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits.
Exercise The Right Way - The Upright Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!
If you clearly understand and apply the principles involved in natural bodybuilding, you will experience very rapid muscle gains. However, over a long term, eventually a 'sticking point' or plateau in your training may be reached.
Abdominal Exercises For Beginning Bodybuilders.
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles: 1.
The Ultimate Hard Body Exercise
The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Exercise The Right Way - Barbell Shrugs
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Machine Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial.
Muscle On The Brain
"A six-week cycle's gonna cost ya $170, lady -- you wanna know how to use 'em?"This was the bit of flotsam I picked up in the interest of leaning what families with teen boys face during last week's National Family Week focus on family fitness and health.Call it the afterglow of the Summer Olympics or an offshoot of Extreme Makeover, or; heck, it could be the impact of Hollywood stars and singers with sexy six-packs.
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle.
Balance Is Key To The Optimum Physique
As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with a distinct eating regimen that amplifies instead of retards results.
Strength Training Strategies that Actually Work
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."If it were so easy you'd have millions of muscle-heads running around.
Can Growth Hormone Boosters Enhance Muscle Growth?
Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty.
Why You Must Use The Right Dumbbells For Your Workout
A dumbbell exercise program is effective with the right equipment These days, more so that in decades gone by, dumbbells are growing in popularity in fitness centers and health clubs across the United States.In addition, they are increasingly being purchased by people who want to include them in their personal gyms at home so they can conduct a dumbbell exercise program in the comfort of their own home when it suits them best.
Back Exercises For Beginning Bodybuilders
From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living.
Exercise The Right Way - The Leg Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
How to Increase Your Bench Press by Doing Squats
My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST.
Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle
Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs, meaning that your abdominal muscle showing up with beautiful definition. Your abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man.