Seated Row (Machine)
- Músculo principal
- Parte superior das costas
- Músculos secundários
- DorsaisBícepsAntebraços
- Equipamento
- Máquina
Resumo
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.
Como se faz
Adjust the seat so the handles are level with your lower chest.
Sit with your chest against the pad and your feet flat.
Grab the handles with your arms fully extended.
Pull the handles toward your body, driving your elbows back.
Squeeze your shoulder blades together, then return slowly to straight arms.
Dicas
- Use neutral handles for more lat work and wide handles for more upper back.
- Keep your chest on the pad throughout the set.
Erros comuns
- 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.
VídeoInverted RowParte superior das costas · Máquina
VídeoIso-Lateral Low RowParte superior das costas · Máquina
VídeoIso-Lateral Row (Machine)Parte superior das costas · Máquina
Landmine One Arm Bent-Over Bench RowParte superior das costas · Máquina
VídeoLandmine One Arm Bent-Over RowParte superior das costas · Máquina
VídeoLever Alternating Narrow Grip Seated RowParte superior das costas · Máquina
Regista Seated Row (Machine) no Bulky
Adiciona-o a uma rotina, regista cada série e acompanha o teu progresso. Grátis na web hoje — as apps de iOS e Android chegam em breve.