If you're looking to build a stronger back and core, the seated row is a great exercise to include in your workout routine. This exercise targets several muscle groups, including the back, shoulders, arms, and core, making it a versatile and effective exercise for anyone looking to increase strength and muscle mass.
What is a Seated Row?
A seated row is a resistance training exercise performed using a cable machine or a rowing machine. The exercise involves sitting with your legs extended, grabbing the handles or the bar, and pulling back towards your torso while keeping your back straight.
Back Muscles Worked in Seated Row
The primary muscle group worked during the seated row is the back muscles. These include the latissimus dorsi, which is the largest muscle in the back, the rhomboids, which are located between the shoulder blades, and the trapezius, which is located at the top of the back.
The seated row also targets the erector spinae, which is a group of muscles that run along the spine and help to stabilize the back during movement. This muscle group is particularly important for maintaining good posture and preventing back pain.
Shoulder and Arm Muscles Worked in Seated Row
In addition to the back muscle groups, the seated row also targets the shoulders and arms. The primary muscles worked in these areas are the deltoids, which are located at the top of the shoulders, and the biceps, which are located on the front of the upper arm.
Core Muscles Worked in Seated Row
The seated row is also an excellent exercise for strengthening the core muscles. These include the rectus abdominis, which is the "six-pack" muscle, and the obliques, which are located on the sides of the torso.
By engaging the core muscles during the seated row exercise, you can improve your overall stability and balance, which can help to prevent injuries and improve performance in other exercises.
Variations of Seated Row
There are several variations of the seated row exercise that can help to target different muscle groups or add variety to your workout routine. Some of these variations include:
- Close-grip seated row
- Wide-grip seated row
- Reverse-grip seated row
- One-arm seated row
- Cable seated row
By incorporating these variations into your workout routine, you can ensure that you are targeting all of the major muscle groups in your back, shoulders, arms, and core.
Conclusion
The seated row is a versatile and effective exercise that targets several muscle groups, including the back, shoulders, arms, and core. By adding this exercise to your workout routine and incorporating variations, you can improve your overall strength and muscle mass while reducing the risk of injury.