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SEATED
ROW - SINGLE ARM
CORRECT FORM
1)
Assume a seated position facing the machine. Place your feet flat
on the foot-support. Position your upper body/torso so that it is
perpendicular to the floor. Flex/bend your knees about 15-20 degrees.
Grasp the handle with the elbow fully extended. Your torso should
not be rotated or twisted, but instead facing forward.
. 
2) Begin
to pull the handle toward your chest by squeezing your shoulder blade
together. Your elbows and shoulders will naturally follow. At the
same time, maintain the position of your upper body perpendicular
to the floor. Do not twist or rotate your torso. All motion should
come from the scapula, shoulder and elbow.
3) Pull all the
way back until either the handle touches your abdomen, or your shoulder
blade is maximally retracted.
4) Attempt to contract your middle back muscles.
5) Allow the handle to move away from your abdomen slowly and under
control. Maintain erect posture.
6) Inhale as you move the handle away from you. Exhale as you pull
the handle toward you.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
You
should feel this primarily in your middle back, between and below
your shoulder blades.
It is very common to feel strain, fatigue or burning up closer to
the back of the shoulders (the posterior deltoid), or in the arms
(biceps/triceps). In this case, you are probably not beginning and
ending the movement by squeezing the shoulder blades together.
Beginning weight-lifters almost universally make this mistake. The
one-arm seated row is considerably safer than two-arm, primarily because
you are using much less weight. There is therefore less risk of lower
back injury with this form of seated row.
EFFECTIVENESS
The
one-arm seated row is most appropriate at the end of a back routine.
It is an excellent exercise for full range-of-motion of the middle
back muscles, but not as effective for strength as the two-arm compound
or seated row since you are not overloading the muscle nearly as much.
HELPFUL
WITH TRAINING FOR
Bodybuilding, Tennis,
Racquetball, Football,, Martial arts, Boxing, Basketball, Baseball
and all throwing sports, Golf, Wrestling. |
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