Seated Row

Body Position: 
  1. Sit down on the bench with knees slightly bend, push out chest so that back is straight
  2. Lean forward and grab handle with both hands, palms facing inwards
  3. Keep the elbows close to the body and pull weight between belly button and chest while the back remains straight until handle is close to body
  4. Motion stops when upper body reaches 90˚
  5. Slowly release handle until starting position is reached and repeat

Targeted Muscles

  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps  

Grip

  • Hand-over grip, palms facing to the center  

RECOMMENDED LINKS

Positions: 
Sit down on bench with knees slightly bend, push out chest
Keep elbows close to the body and pull weight between belly button and chest
Common Errors: 

The back remains convexly curved – no straight line.
Leaning too far back with upper body, overextending 90˚.