Online Fitness Trainer, Exercise Programs & Workout Routines

Machine Seated Rows

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  340 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Trapezius
Adjust the seat height so that your shoulders are above the handles and your forearms are parallel to the floor and adjust the chest pad to the point where your fingertips touch the handles.
Keep your chest against the pad and your back straight and upright.
Pull the handles towards you and as far back as possible; squeeze your shoulder blades together and arch your back slightly at the end of the movement.
Reverse the movement and return to the starting position.
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the inward movement no faster than the outward. 

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