Seated Supported Row - Phase 4

Seated Supported Row - Phase 4 - Hypertrophy Phase 2 - Day 2: The prone row or the supported seated row. Remember to set the machine up correctly so that the seat is at the right height. Make sure the elbows stay up nice & high & out to the side of the body. Ensure you're retracting the scapula so that your targeting the proper muscles including the rear delts, the mid traps, the lower traps, the rhomboids, & basically the whole of the upper back. For Hypertrophy Phase 2, aim for 3 sets of 15, 12 & 10 reps to finish, pyramiding the weight up as you go. Don'ts - Avoid arching the back or not retracting the scapula. Having the back rounded & the chin tucked in is also not recommended as you'll just be working the arms & not your back. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder