Seated Rows

Seated Rows is a back exercise which focuses on your biceps,lats,traps,teres major and rhomboids.Seated rowing is among he best back exercises to develop the lats.It is a part of any back workout and helps to build muscles of the back.People who do this exercise can be seen jerking and using momentum,which is an incorrect form and can lead to severe back pains.


CORRECT FORM:

 
• Sit on the bench,grip the levers and pull backwards,at an arm’s length to your body,keeping your back straight.This is the starting position.

• Pull the weight towards your hips,and squeeze your shoulders together.Keep your back straight and vertical while pulling the weight.Exhale as you pull.

• Now inhale as you slowly go back to starting position.Lean forward by 10º-15º and stretch your lats.

• Do around 10-12 reps in one set,and do about 3 sets.

• Heavy weights are not necessary,instead maintain correct form to avoid lower back pains.