Seated Rope Row - Illustrated tutorial on seated machine rowing movements
Seated Row can exercise the entire back muscle group and can assist Exercise your arm and shoulder muscles. Generally, narrow-grip rope rowing is used to mainly exercise the middle latissimus dorsi muscles, which is a good way to increase the thickness of the back.
Target muscle groups ：Latissimus dorsi
Action essentials:
1. Sit upright, step on the pedal in front of you with both legs, bend your knees slightly, hold the triangular handle with both hands, stretch your arms forward, fix your waist and abdomen, and hold your chest up Lift your head.
2. Use the contraction of your back muscles to pull the handles to your abdomen, and pull your shoulders and elbows back as much as possible until the handles touch the middle of your body while maintaining peak contraction. 1-2 seconds, and try to squeeze your shoulder blades together to obtain maximum stimulation.
3. Use the strength of the latissimus dorsi to control the recovery, and pay attention to controlling the speed of the stretch during the exercise. Too fast or too slow will affect the exercise effect
Notes:
1. If the back is not straight enough during exercise, it will damage the spine. Do not move too fast and do not stretch too much to avoid injury. Keep the knee joints slightly bent to reduce the pressure on them and maintain body balance.
2. Although you might think that leaning forward increases your range of motion, keeping your torso upright will hit your mid-back more than your lower back and waist.
3. Keep your lower back slightly arched during the movement, otherwise the focus of the exercise will be on the waist, which may easily injure the lower back.
