How to do a Seated Row and its Variations

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Which muscles do seated rows use?

The seated row works several muscles. These include:

• Between the shoulder blades
• Front of the upper arm
• Neck, shoulders, and your upper back
• The middle back
  

How to do a seated row

Seated rows are done on a seated row machine or a cable row machine, you can also use resistance tubes to do a partner workout or use an anchor to tie your resistance tube to. In a partner workout, you can anchor it to each other.

If you're using a machine, before getting started, adjust your shoulders to level with the machine handles or else keep your shoulders relaxed. 

Steps - 

• Keep your arms stretched out
• Shoulders Relaxed 
• Engage your core 
• Pull the tube with your body slightly leaned back
• Arms close to your body 
• Then release again
  

Nothing else moves except your arms, do focus on your breathing. Repeat a few times.