Horizontal Row Seated

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Exercise Profile

Horizontal Row Seated Overview

The Horizontal row seated workout primarily engages the Upper Back. This machine targets the muscles in the back without overworking secondary muscles.

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Horizontal Row Seated Instructions

Sit upright on the horizontal row machine with your feet flat on the floor and your knees slightly bent.
Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
Keep your back straight and engage your core muscles.
Pull the handles towards your body, squeezing your shoulder blades together.
Slowly return to the starting position, extending your arms fully.

Horizontal Row Seated Tips

Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. This will ensure proper alignment and stability during the exercise.
Grip the handles with an overhand grip, slightly wider than shoulder-width apart. Keep your wrists straight and avoid gripping too tightly to prevent unnecessary strain on your forearms.
Engage your upper back muscles by retracting your shoulder blades. Imagine squeezing a pencil between your shoulder blades as you pull the handles towards your chest.
Keep your core muscles engaged throughout the exercise. This will help maintain stability and prevent excessive arching or rounding of your lower back.
As you pull the handles towards your chest, focus on squeezing your upper back muscles. Imagine trying to touch your elbows together behind your back.
Control the movement by slowly returning the handles to the starting position. Avoid using momentum or jerking motions, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise.