Seated rows

[SmileFace]

Are you suppose to move your whole upper body when doing this or just your arms. Like I see people swinging their whole back but I usually keep an up right position,centered spine and use my arms. Confused noob.

[Emilia]

I love this website for form and info Weight Training, Exercise Instruction & Kinesiology

 

Cable Seated Row

[TheFinalWord]

Are you suppose to move your whole upper body when doing this or just your arms. Like I see people swinging their whole back but I usually keep an up right position,centered spine and use my arms. Confused noob.

 

You can slightly lean forward, to help stretch the scapula. If you have any history of back issues I would not advise. Also, you really want to try isolate your back and keep your arms out of the movement as much as possible. It is best to think of your arms as "hooks". Squeeze your shoulder blades together and focus on using your back muscles. It can take time to learn to isolate the back in this manner, but doing so will develop motor recruitment. Higher motor recruitment will allow you to engage a great number of muscle fibers which will results in better adaptations (size, strength).

[Sunshinegrl]

IMO, that guy is using too much upper body movement from the hip. It is a BACK exercise and he should be squeezing his shoulder blades and keeping an upright position. He is actually engaging his legs to help him too. Poor form.

[SmileFace]

You can slightly lean forward, to help stretch the scapula. If you have any history of back issues I would not advise. Also, you really want to try isolate your back and keep your arms out of the movement as much as possible. It is best to think of your arms as "hooks". Squeeze your shoulder blades together and focus on using your back muscles. It can take time to learn to isolate the back in this manner, but doing so will develop motor recruitment. Higher motor recruitment will allow you to engage a great number of muscle fibers which will results in better adaptations (size, strength).

 

Haha opps... So I should be leaning forward with this... Ugh I feel silly. I don't get it .

[TheFinalWord]

Haha opps... So I should be leaning forward with this... Ugh I feel silly. I don't get it .

 

I would say, no. But you can...if you have an injury-free back and want to cheat a bit. Doing it strictly will be just fine and is what I would recommend if you are just starting. Personally, I do not recommend cheating on back movements, unless you are an advanced lifter. The risk for injury is too high IMHO.

 

If I were training you, I would focus more on increasing motor recruitment. This can be done through strict form and learning to use your back muscles to pull the weight, rather than your arms. Most beginners tend to use their arms on back movements. Sometimes leaning slightly forward, and feeling a stretch in your upper back, can help people learn to implement their back muscles into the movement. But I would not advise that unless you have a trainer watching your form. Leaning can easily cause rounding of the back, which can lead to injury.

 

In short, if you're a beginner and do not have a trainer, leaning forward is too much risk for the payoff. Would advise to keep strict form.

[SmileFace]

I would say, no. But you can...if you have an injury-free back and want to cheat a bit. Doing it strictly will be just fine and is what I would recommend if you are just starting. Personally, I do not recommend cheating on back movements, unless you are an advanced lifter. The risk for injury is too high IMHO.

 

If I were training you, I would focus more on increasing motor recruitment. This can be done through strict form and learning to use your back muscles to pull the weight, rather than your arms. Most beginners tend to use their arms on back movements. Sometimes leaning slightly forward, and feeling a stretch in your upper back, can help people learn to implement their back muscles into the movement. But I would not advise that unless you have a trainer watching your form. Leaning can easily cause rounding of the back, which can lead to injury.

 

In short, if you're a beginner and do not have a trainer, leaning forward is too much risk for the payoff. Would advise to keep strict form.

Thanks!!!

I swear the only reason I want a trainer is to help with my form.

I have the drive to work out.

But pulling some thing scares me.

 

Plus I use to work for a physical therapist so I have a good idea on most exercises form but know it is so easy to mess something up. Like when people use the leg press and pop their knees.. I go bananas lol

[todreaminblue]

Are you suppose to move your whole upper body when doing this or just your arms. Like I see people swinging their whole back but I usually keep an up right position,centered spine and use my arms. Confused noob.

 

i like leaning forward into a row, i am pretty flexible.....when i used to row for real though it was always the opposite......i would keep my back straight and use the muscles in my back i was a lot younger and extremely fit..it was a 7 km row, seated rows dont feel the same.....probably because dragging oars through water is a whole different ball game..........i agree with getting a trainer to show you proper form until you get used to the movement...best wishes...deb

[TheFinalWord]

Thanks!!!

I swear the only reason I want a trainer is to help with my form.

I have the drive to work out.

But pulling some thing scares me.

 

Plus I use to work for a physical therapist so I have a good idea on most exercises form but know it is so easy to mess something up. Like when people use the leg press and pop their knees.. I go bananas lol

 

Great tips from one of my fav natural bodybuilders:

 

 

You can see how he stretches his scapula, but does not lean forward. This is the form I would recommend for you to reduce risk for injury. Good luck with your training

[USMCHokie]

Back straight with no forward or backward motion. Focus on your elbows throughout the entire movement. Keep them pinned to your side and focus on driving them straight backward. Focus on the elbows and your form will be good.