Seated Row (Machine)
A chest-supported machine row that trains the upper back, lats and biceps. The chest pad takes your lower back out of the movement so you can focus on pulling.
Seated Row (Machine) कैसे करें
To perform Seated Row (Machine), set up the machine and clear enough space to move freely.
Take the starting position with a long neutral spine, joints stacked, and your core lightly braced. You should feel the Upper back doing the work through the full range of motion.
Pull the weight toward your torso with elbows close, squeeze your back muscles, then lower with control.
Exhale on the effort, inhale as you return to the start, and never hold your breath.
Avoid rushing the movement; stop if you feel sharp pain or lose control.
टिप्स
- Use neutral handles for more lat work and wide handles for more upper back.
- Keep your chest on the pad throughout the set.
आम गलतियां
- Leaning back off the pad to pull more weight.
- Shrugging your shoulders instead of pulling with your back.
- Letting the weight stack crash down between reps.
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