Seated row targets muscles in the upper back and the muscle covering the outside of the chest wall, latissimus dorsi. It will tone and strengthen your upper body including the shoulders, which is necessary for daily activities, as well as burn abdominal fat.
A strong upper body improves posture, protects the shoulders and lowers the chances of injury. The seated row is a weight-machine-based strength-training activity and is a great way to burn calories and strengthen and define your muscles. It helps engage muscles of the core, glutes and thighs.
According to the American Fitness Professionals Association, the rowing stroke consists of 65 to 75 percent leg effort and 25 to 35 percent upper body exertion.
A seated row machine works what muscles?
The muscles involved in the seated row include:
- Latissimus dorsi (lats)
- A broad, flat muscle that covers the middle and lower back.
- It connects the upper arm's bone to the spine and hip.
- It aids in the depression of the arm along with other muscles and adducts (moves the shoulder toward the body), extends and rotates the shoulder internally.
- It helps move the trunk upward and forward while doing exercises, such as pull-ups.
- Two pairs of muscles are located in the upper back between the two shoulder blades.
- These muscles support the scapula (shoulder blade) and superomedially (upward and inward) move the scapula.
- They rotate the glenoid cavity (the area on the scapula where the bone of the upper arm attaches) inferiorly.
- Large pair or trapezoid-shaped muscles that extend longitudinally from the occipital bone (present at the back of the skull) to the lower vertebra of the spine and connect with the scapula laterally.
- It covers the upper back, shoulders and neck.
- Its function is to stabilize the scapula and control its movement and rotation.
- It helps stabilize and extend the arm and neck.
- Biceps brachii
- A two-headed large muscle that runs between the shoulder and elbow on the front of the upper arm.
- The two heads of the muscle emerge from the scapula and combine to form a single muscular belly that attaches to the upper forearm.
- It runs through the joints of the scapula and elbow.
- Its primary function is to flex and supinate the forearm (movement in which the forearm or palm faces upward).
Seated row targets and strengthens other groups of muscles, such as:
- Pectoralis muscles
- Abdominal muscles
- Oblique muscles
How does the seated row workout work?
The seated row strengthens the back and forearm muscles. It is a great all-around compound exercise for strengthening the middle back and working the arms.
A seated row machine utilizes a weighted horizontal cable with a bench and footplates. You can perform a seated row workout with regular handles or a wide-grip handle. If you don't have access to the gym equipment, you can do seated rows with a resistance band.
Seated row workout on the machine
- You must adjust the seat, chest pads and desired weight.
- Sit on the bench, bend your knees and grab the handle attached to the cable with extended arms.
- The handle is to be pulled toward your torso while bending your elbows and moving the arms backward.
- Shoulders should move backward and downward, while the shoulder blades squeeze together as you row and the chest stretches out.
- Exhale simultaneously and pause for a second after pulling it tight.
- Release the tension and move the handle forward slowly by extending your arms while inhaling.
- You should always keep your back neutral.
- Repeat the exercise until you have completed the required number of repetitions.
Seated row workout with resistance band
- Sit on the floor with legs stretched together in front of you and slightly bend your knees.
- Wrap the band around your feet’s soles and grasp the ends with your hands and palms, facing forward.
- Pull the band across your thighs with an exhale, keeping your elbows tucked in and your back neutral.
- Pause for a second and slowly extend your arm with an inhale.
- Repeat the exercise until you have completed the required number of repetitions.
What are the safety measures to follow throughout the seated row workout?
A seated row workout involves pulling a heavyweight. If not done properly, you may injure your back, shoulders or elbows. You must maintain proper posture to avoid injury, including:
- Maintaining a straight back
- Keeping the back still
- Bending your knees slightly
- Tucking in your elbows
- Moving slowly
Always start your workout with a lower weight. If you have a current or previous shoulder or lower back injury, proceed with caution. Consult your doctor or physical therapist to check if it is recommended. If you experience any sharp pain, stop doing the activity.
Health Solutions From Our Sponsors
Flo Health. Seated Cable Row Exercises: A Short Guide. https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/seated-cable-row-exercises
Athleticmuscle.net. How to Avoid Added Nitrates and Nitrites in Your Food. https://athleticmuscle.net/seated-cable-rows/
Top What Muscles Does a Seated Row Work Related Articles
10 Best Shoulder Exercises for Your Home WorkoutThe shoulder is made of two joints. One joint is between the shoulder blade (scapula) and collar bone (clavicle) called the acromioclavicular joint. The other joint is a type of ball and socket joint between the upper end of the bone of the arm (humerus) and shoulder blade. There are 10 shoulder exercises that you can easily include as a part of your home workout.
30-Minute WorkoutThis quick, high-intensity 30-minute workout routine can make you look better and feel better. Discover the right way to do cardio and resistance training exercises like squats, lunges and push-ups that target each major muscle group such as the thighs, chest, and shoulders.
How to Build a Better ButtWant a rear view that kicks butt? Discover the right exercises, cardio, and style choices that can help in the quest for the perfect butt.
Can I Do a Full-body Workout Every Day?A full-body workout means many groups of muscles are working at once. This helps to achieve greater workout results from a lesser number of exercises.
Worst Things to Eat or Drink Before a WorkoutYou never want to go to the gym while your stomach rumbles, but here are some things to avoid having prior to your workout.
methocarbamolMethocarbamol is a medication used to relieve muscle spasms, and relax neck and jaw muscle contraction (lockjaw) caused by tetanus, a serious bacterial infection. Common side effects of methocarbamol include slow heart rate (bradycardia), low blood pressure (hypotension), inflammation with blood clots in the vein (thrombophlebitis), fainting (syncope), flushing, confusion, memory loss (amnesia), sleeplessness (insomnia), dizziness/lightheadedness, vertigo, drowsiness, sedation, mild impairment of muscular coordination, seizures (including grand mal), double vision (diplopia), and others.
Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
What Are the Benefits of Leg Workout?Legs are the pillars for a healthy body and training them should be a top priority for overall physique and health. There are 12 common benefits of having strong legs.
What Are the Symptoms of Myopathy?The most common symptoms of myopathy are weakness and impaired daily functions or activities, as well as muscle pain and tenderness. General signs and symptoms of myopathy include symmetric proximal muscle weakness, fatigue and malaise, motor delay, bulbar muscle dystrophy (dysfunction of the swallowing and speech muscles), myoglobinuria (dark-colored urine) and/or fever, no paresthesia (sensory impairments), atrophy and hyporeflexia, consciousness at normal levels, and Gottron papules (dermatomyositis) over the knuckles, elbows, and knees.
What Is the Best Workout for Abs?A strong, well-toned core is not just aesthetically appealing, it is also essential for overall physical fitness. Abs form an important component of the core along with the muscles of the back and pelvis. Strong abs help maintain a good posture. They also help move around, bend over and perform everyday tasks.
What Is the Best Workout for Legs?Exercises that strengthen the legs benefits not just the legs but the whole body. These exercises help burn calories, reduce cholesterol, reduce the risk of diabetes, hypertension (high blood pressure), and arthritis
What Is the Best Workout for the Upper Body?Your upper body is grouped into the muscles that support the upper spine and shoulder blade and the muscles of the hands, forearms, upper arm, and shoulder. Upper body workouts strengthen your arms, shoulders, and back, helping you achieve a good posture and co-ordination. Having a strong upper body improves your flexibility and range of motion and is also aesthetically appealing.
What Leg Workouts Can I Do at Home?Exercises that help tone the legs benefit the legs, the spine as well as the other body parts. These exercises help burn calories, reduce cholesterol, and reduce the risk of diabetes, high blood pressure (hypertension), and arthritis.
What Should I Eat 30 Minutes Before a Workout?Your pre-workout meal often depends on your choice of workout. The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies.