How to Get Broader Shoulders With Seated Rows

The seated row is a gym exercise used to strengthen the muscles of the upper and mid-back and the posterior deltoid. Performing the the exercise with the proper mechanics and resistance will lead to increased back strength and a broader look.

Things You'll Need

• * Mid pulley machine.
• 24inch or narrower pull bar

Instructions

Technique

1. Find and attach a pull bar that is no more than 24 inches in length to the mid row pulley.

2. Sit down at the machine and adjust the knee pad so that it fits snugly on top of your knees while allowing you to maintain a 90-degree angle in your knees and hips.

3. While engaging your abdominal muscles and holding the bar, lean back about 5 degrees and stick your chest out.

4. While pulling from your elbows slowly pull the bar towards your sternum.

5. While maintaining the same form, slowly return the bar to its starting position.

Increasing Your Strength and Size

1. In beginning a strengthening program you should have a higher repetition with lower weights. So choose a weight with which you can complete 15-20 repetitions while being fatigued during the last three or four reps.

2. As you progress you can gradually increase the weight.

3. Finally, once you feel that you have built a good foundation, you can decrease the repetitions and add greater weight.

Tips & Warnings

• If you retract (pull together) your scapula (shoulder blades) you will achieve the chest out position. You should also pull the weight towards your sternum from your elbows, because when you pull from your hands your are working more biceps and less back. The seated row is designed to be a back exercise.

• Make sure that you work slowly and watch the bar as it comes towards your chest. I have seen many people smash the bar into their chest when the weight was too light and/or they were not watching the bar as it came towards.

• Always seek the advise of a physician prior to beginning an exercise program.