The tenth in a series by Scot Willingham.

@##=#<1,R>@##=#9 Seated Row

Muscles worked:
Primary: Lattisimus dorsi
Secondary: Rhomboids, Lower Trapezius, Biceps, Erector spinae
Equipment: Band/tubing, mat

Roll off the ball by bending your knees until you are sitting on the floor. Untie that band/tubing or Exertube and loop it under your feet. Holding either end, stretch your legs out long and keep your feet flexed so that the band/tubing doesn’t slip off. Choke up on the band/tubing so that when you sit up there is tension on the band/tubing. If there isn’t tension on the band/tubing, circle your hands once to tighten up on it or slide your grip further down. Your palms should be facing each other for the rows.

Sit up tall on your butt with your arms extended forward toward your feet. Pull your shoulders back and together, then begin to bend the arms, drawing the elbows in toward the ribs on either side of your body. Lift the chest up and forward as you pull the shoulder blades together in back. Slowly, reverse this keeping the shoulders down and back until the arms are fully extended. Repeat 15 times or until fatigue.
If you can do 15 reps, use a stronger band or add another band.

To add a stretch to this exercise – Between rows, allow your upper body to go as far forward as possible, bending from the hips. Keep your back flat and think of reaching past your toes. You will feel a stretch in your hamstrings and calves. Sit back up to vertical before you begin the next row.

You may also do this on a Universal machine or a Seated Row machine at your gym. Use the handle that best approximates the width of your handlebars and that allows your palms to face each other.

If you have issues with lower back muscles, use the seated row machine that has a chest pad to push against. This is usually a unilateral machine to which you have to add weight plates. It doesn’t usually come with a weight stack. So be careful picking up the plates.