What can you do instead of seated rows?

What exercise can I do instead of seated row?

Ben Booker: Dumbbell reverse flyes. When performed correctly, this exercise is a great back and rear delt builder that is an effective alternative to the row. It also doesn’t require heavy weight to achieve great results. Sit on the edge of a bench and lean as far forward as you can while maintaining a flat back.

How do I modify a seated row?

If your seated rows are too easy, try these modifications for a challenging workout:

  1. Move the chest pad. When using a seated row machine, shift the chest pad away from your body. …
  2. Use one arm at a time. …
  3. Extend the pause. …
  4. Extend the return.

Which free weight exercise is most comparable to the seated row?

2) Barbell Bent-over Row

This makes it a great mass building alternative, as well as being a more specific alternative to seated cable rows. It’s almost exactly the same movement if you’re precise with your form – and it offers great variations. Since bar rows use plates, you can adjust the amount of weight easily.

What muscles does a seated row work?

Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders.

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Are seated rows good for back?

A seated row is a strength training exercise that works the biceps and upper back which places it among the best upper back exercises. … Seated Row Muscles Worked: It tones and strengthens the upper body and works various muscles in the arms and back.

Do seated rows build muscle?

Works multiple muscle groups.

Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.

Does seated row work chest?

The seated row is considered a general back exercise because it hits so many back muscles. … You will also strengthen shoulder muscles, including the posterior deltoids, infraspinatus and teres minor, your brachialis and brachioradialis in your arms and your pectoralis major, sternal head or lower chest muscles.

Do seated rows work rear delts?

Seated Cable Rows emphasize muscles around the back including the lats, the erector spinae, rear delts, biceps, and forearm flexors.

What is a drop set example?

A drop set is an advanced training technique specifically designed for muscle hypertrophy, which basically means making your muscles grow bigger through this program. … Drop set example, say your first set is 6 reps at 10kg, the next would be 8 reps at 8kg, then 10 reps at 6kg and so on.