The seated row is a great exercise for training your back, which is critical for maintaining good posture. Here are the basics for performing a correct, seated row.
Assume Good Posture From The Outset
Besides strengthening large muscles like the lats, mid and lower traps, rhomboids, and biceps, this movement will help to restore and maintain good posture. But to get that benefit, you’ll need to set up properly from the start. Sit with your head and shoulders back and your chest out. You should be able to draw a straight line from you ear, to your shoulder, to your hips. It may help to have your feet on the floor. Raising them to a platform or foot brace could pull your pelvis out of position and cause your upper body to curve.
Start Position – Tall, Upright Posture
Move Your Shoulder Blades
When you pull it is not just the arms that are moving, your shoulder blades should be involved as well. As you pull they should retract, which will bring your shoulders back with them and cause your chest to expand forward. If done correctly, your shoulders will stay straight up and down with no rounding. The picture on the left shows the proper finish position. The picture on the right shows an improper one.
Keep Your Head Back
If you are doing a good job moving the shoulder blades and pushing the chest out, you might find that your head wants to jut forward. This is a compensation pattern that you’ll want to avoid. Focus on pushing your head back, as if you are trying to make a double chin.
Keep Your Shoulders Down
Finally, make sure that your shoulders are staying down and your neck relaxed. It is very common to want to shrug while performing a row. This will weaken your lift and put extra stress on your neck. Stay loose, and focus on pulling those shoulder blades straight back.
