Seated Row (Supported)

The Supported Seated Row exercise targets the upper back including the rear delts, the mid & lower traps as well as the rhomboids. Ensure that you keep the weight controlled at all times and aim for a strong contraction at the top of the movement by squeezing the scapula or shoulder blades together. Depending on the machine, you may be able to vary the hand placement for different emphasis. Don'ts: Avoid arching the whole of the back and not getting any retraction through the scapula. Don't round your back or tuck your chin in as you'll just be arms, biceps and forearms rather than the back. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder