November 13, 2023 2 min read
The seated row is one of the most effective exercises for targeting the back muscles. It works a variety of muscles from your lats, traps and rhomboids to your biceps and forearms. The Smith Machine Seated Row is an excellent way to focus on form and build strength in your back without having to use heavy weights. Plus, it can be done with a variety of equipment, like resistance bands or dumbbells.Shop The Collection: Smith Machines
The Smith Machine Seated Row is a compound exercise that targets the back muscles. It is typically performed seated on a machine, such as a Smith Machine, during which you drive your elbows back and squeeze your shoulder blades together at the top of the movement. It is a great exercise for developing strength and size in the back muscles, as well as improving posture.Shop The Gear: Altas AL-3000Y All-in-One Functional Smith Trainer, $2,249.99 USD
To begin the Smith Machine Seated Row, adjust the seat height so that your feet are flat on the floor and your legs are fully extended. Grip the barbell or handles, whichever you’re using, and pull them towards your torso, squeezing your shoulder blades together at the top of the movement. Slowly return the weight to the starting position and repeat for the desired number of reps.Shop The Collection: Functional Trainers
The Smith Machine Seated Row is an effective exercise for building strength and size in the back muscles. It also helps improve core stability and posture. Additionally, the exercise can help reduce muscle imbalances by strengthening the posterior chain, which is made up of the glutes, hamstrings, and lats.Shop The Gear: Altas AL-3059 All-in-One Functional Smith Trainer, $2,649.99 USD
The Smith Machine Seated Row also helps to increase overall muscular endurance and cardiovascular fitness. As the exercise requires you to stabilize your body throughout the movement, it can help to develop balance and coordination. Finally, the exercise can help to improve flexibility and mobility, particularly in the shoulders and chest.
There are several variations of the Smith Machine Seated Row that you can try to add variety to your workout. For example, you can vary the grip width when performing the exercise. A wide grip will target the lats more, while a narrow grip will target the rhomboids and lower traps. You can also do the exercise with different pieces of equipment, such as resistance bands or dumbbells.
You can also vary the speed of the exercise. Slower repetitions will help to improve muscular endurance, while faster repetitions will help to develop power and speed. Additionally, you can try adding pauses at the top of the movement, or doing eccentric (lowering) only repetitions, to challenge yourself further.
The Smith Machine Seated Row is an excellent exercise for targeting the back muscles and developing strength and size. It can be done with a variety of equipment, like resistance bands or dumbbells, and there are several variations that you can use to challenge yourself. If you’re looking for a great way to work your back, the Smith Machine Seated Row is definitely an exercise to consider.