It’s August. Anybody else out there wondering what happened to summer? To be fair, in our house, three of three of us are headed back to school, so August is always a mash up of getting in those last few fun times, checking another small project off, and prep. For many, the return to school and a schedule usually means thinking about getting back to exercise routines. What better way to jump start that than with a form review? Today, I’m talking Seated Rows.
Seated Rows are a fantastic back exercise. Much like Lat Pull Downs, you don’t need fancy equipment. Sure, a cable pulley is helpful, but you can perform these with resistance bands at home. Also similarly to Lat Pull Downs, you can vary your grip (with bands) or handle attachment (with cables) and this one simple change can really effect where you feel the exercise.
Unlike Lat Pull Downs, though, Seated Rows target a slightly different portion of your back. With Lat Pull Downs, the emphasis is on the latissimus dorsi; Seated Rows emphasize the rhomboids. The rhomboids sit underneath and slightly above the lats. Because of the motion of Lat Pull Downs, your scapulae (shoulder blades) tend to rotate. With Seated Rows, your scapulae squeeze, which is one of the jobs of your rhomboids.
I know I sound like a broken record, but my first tip is that your set up is key. If you are using a cable pulley machine, place your feet on the footrests and scootch back until your knees are bent to about 30 degrees. Grasp the handle attachment keeping arms extended, and hinge backwards so your spine is open about 10 degrees past vertical. If you are using a band, attach the band to an anchor at waist height. Grasp the ends of the band (or handles if you have them) keeping your arms extended and hinge slightly back.
This slightly open spine posture is important. If you are straight vertical, the tendency will be to swing which introduces momentum into the lift. Not ideal. If you assume a flatter, laying posture, there is an unnecessary amount of stress placed on the lower back. You should be able to maintain the slight open hinge with ease once you have contracted your core to lock everything in place.
My second tip has to do with your lower body. See, even though the word row is in the name of this exercise, we aren’t rowing a boat. Too many times I have seen lifters using their legs like they are trying to make their college crew team. Remember this is a back exercise. Pretend like nothing below your hips exists. If you are having trouble with that, check in with your core musculature and make sure it is properly contracted.
This is a big pull, but unlike Lat Pull Downs which use a large amount of muscle, your rhomboids are smaller. Still pretty powerful, but it does take a bit more effort to properly engage them. So, tip three is to use your breath to really drive the mind-muscle connection. As you pull the handle or band towards your torso, focus on a strong exhale. This will naturally allow more space in your chest cavity to bring your arms in as well as to let your scapulae squeeze together. Inhale as you return to the start position.
OK, we’ve talked about the spine and core, we’ve talked about the lower body. Let’s talk about the parts that are actually in motion, the arms. Just like with the lower body, a common mistake here is trying to do too much with the arms. Again, this is a back exercise, your arms are really just the pulleys. So, tip number four release the tension in your arms and shoulders and tuck your elbows in close to your body. This will allow your rhomboids to actually do the work.
Lastly, and while this is a form tip, your fellow gym goers will appreciate it, too. Do not just drop the weights. In any gym I’ve ever been, there is always that one lifter who shouts they are doing Seated Rows not with words but with the loud clanking of the weight stack after every. Single. Rep. Do not be that person. The release to start should be slow and controlled, just like the rest of the lift. Don’t forget that your muscles often do just as much, if not more, work during these lowering, eccentric phases.
Seated Rows are an amazing exercise for your back. These are a great supplement for Lat Pull Downs and Deadlifts and have an added posture benefit. Just because the set up looks simple, though, don’t sleep on these because the benefits are awesome!
Until next time, be well friends!
