Seated Row Proper Form - JP Fitness Forums

missjane · 01-17-2008, 06:00 PM

I have been keeping my seated row weight sort of low compared to many of those at my gym (other women). But, I was watching those doing rows at 70-80 lbs and they are really using the momentum of their body/arms to pull. This causes them to lean way back as they pull and then way forward. They are in a constant sort of back and forth as they row.

I've been concentrating on using my back more, I think and also keeping my posture throughout the movement. More controlled -- not moving back and forth. I tried a set using the momentum of my body like I had seen others do and I can definitely do a bunch more weight.

So, am I doing it right? Or, does it matter?

LisaS · 01-17-2008, 06:07 PM

I was taught to not treat seated rows as a substitute for an ergo nor as a back extension substitute - so I keep the torso fixed and just pull and retract the blades as well - but I'm open to other thoughts.

Victoria · 01-17-2008, 06:51 PM

Quote:

Originally Posted by LisaS

I was taught to not treat seated rows as a substitute for an ergo nor as a back extension substitute - so I keep the torso fixed and just pull and retract the blades as well - but I'm open to other thoughts.

Same here...

UConnJulie · 01-17-2008, 07:17 PM

Keep your posture erect, but allow your shoulderblades to come forward as far as possible and retract as far as possible for each rep ... you're doing it right, and they are wrong!!

missjane · 01-17-2008, 07:21 PM

Quote:

Originally Posted by UConnJulie

Keep your posture erect, but allow your shoulderblades to come forward as far as possible and retract as far as possible for each rep ... you're doing it right, and they are wrong!!

Thanks!! As many people as I see doing it wrong, I'll bet there are a lot more!

Natalia · 01-17-2008, 09:26 PM

Quote:

Originally Posted by UConnJulie

Keep your posture erect, but allow your shoulderblades to come forward as far as possible and retract as far as possible for each rep

yep, that's how I do it, too.

Victoria · 01-17-2008, 09:28 PM

See? We girls know what we're doing!

Bluefever · 01-17-2008, 10:03 PM

Silly question but to add to this,

at the end of the movment I feel like I am not getting the full effect of the exercise because my...

chest gets in the way. SHould I be lowering my pulls to say ab/belly area. Right now I kinda pull straight to my chest. Wondering if I should adjust this somehow. Did this make sense to anyone? HAHA.

LisaS · 01-17-2008, 10:09 PM

I think you want to pull to the below your sternum/top of the abs if you can.

nutbar · 01-18-2008, 12:20 AM

I pull to about belly button level. Would love to hear how the varying "targets" affect it all.

jbrezy · 01-18-2008, 03:04 AM

perfect question! starting tomorrow! thanks forthe help

fengshway · 01-18-2008, 04:23 AM

I am also rather chest heavy, and I pull them toward my abdomen, but I don't do the rowing machine thing either. I save it for the erg.

Lisa~ · 01-18-2008, 05:20 AM

You guys already have the right idea. Your hip joint and low back should not be moving, but should be set in place as stabilizers. The movement's focus is on the midback. Allow your shoulder blades to move forward (protraction) at the beginning and then squeeze them together at the midpoint (retraction), but without changing your low back position.

Row low, to your navel or the bottom or your sternum, so below your breasts for sure. Rowing higher moves the focus of the movement into your shoulders, most likely allowing your shoulders to internally rotate at the midpoint (which is bad). Keep your shoulders down and back at the midpoint (scapular depression and retraction). Rowing low will help you maintain that position.

Mike Robertson's got a short article on row technique, complete with videos of good form and bad form: Row Right: Get More Bang for Your Back

GinnyLou · 01-18-2008, 07:49 AM

Good information Lisa, as usual!
Glad to read that I am doing this correctly. I do not have a chest of any kind getting in the way

, but I do pull towards the abdomen. My wonderful trainer I worked with for a while had me doing these and was such a great teacher on form.

LaraT · 01-19-2008, 10:06 AM

Interesting because in Oxygen magazine (maybe two issues ago?) they had an article about the seated row and said how you should let your body move forward and back (sort of like if you were rowing in a crew boat) Previously I did them with a stationary back, just letting the shoulder blades move but after reading that article thought I must be doing them wrong so started doing them with more momentum. But what I take from here is that is not correct?

sia · 01-19-2008, 12:22 PM

I don't have a seated rowing machine like at the gym.
But I do have this glider rower.
The seat glides forward and back and the handles go forward and back.

What would this be good for? Back- shoulders- nothing other than heart rate?

http://us.st11.yimg.com/us.st.yimg.c...1985_121221012

LisaS · 01-19-2008, 01:47 PM

If you want to do the seated row exercise at home w/out a cable station, look at doing DB rows or bent over BB rows.

Lisa~ · 01-20-2008, 11:34 AM

Quote:

Originally Posted by LaraT

But what I take from here is that is not correct?

They are not correct. I didn't see the article to understand if there was any particular reason they were suggesting what they did, but the seated cable row is not a low back exercise. More than that, pulling with a flexed spine has the potential to be injurious.