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Seated Row exercise guide showing 4 movement steps using row machine
Seated Row exercise guide showing 4 movement steps using row machine
Traps4 steps•6s movement guide

Seated Row exercise image and instructions

See how to do Seated Row in a clear 4-step exercise image with concise instructions. Focus: middle traps using row machine.

#bilateral#compound#equipment#middletraps#reardelts#repetition#rhomboids#rowmachine#seatedatthedeclaredequipment#traps
Read the detailed Seated Row tutorial →

Short instructions

How to do Seated Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Seated Row support with row machine, brace the trunk, set the shoulders away from the ears, and begin with controlled shoulder blades.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and draw the elbows along the declared row path, retracting the shoulder blades without shrugging or extending the lower back.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower or reach the arms forward slowly until the shoulders return to the starting position without collapsing.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Seated Row setup, maintain controlled joint alignment, and stop if the movement causes pain.

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