The Row Machine is a great way to strengthen the muscles of the back. Learn some of the many ways to perform this movement with the team at Fitness Institute.
Machine: Life Fitness Seated Row
Hand Position: Overhand Grip (Figure 1) or Underhand Grip (Figure 2)
To begin, select the appropriate weight, seat height and distance. Once set, place chest against the pad and place both hands on handles (Figure 1 & 2).
Flex elbows and shoulders as the back muscles contract. The elbows move back until hand grips touch the anterior surface of the trunk (Figure 3 & 4). Extend elbows and shoulders to return to the start position.
Classification of Exercise:
- Compound
Major Joints:
- Glenohumeral Joint
- Scapula
- Elbow Joint
Major Muscles:
- Latissimus Dorsi
- Posterior Deltoid
- Trapezius
- Rhomboids
- Biceps Brachii
Joint Action During Concentric Phase:
- Extension of the Shoulder (Glenohumeral joint)
- Retraction of the Scapula
- Flexion of the Elbow
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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