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Supported Seated Row - Phase 3
Phase 3 Hypertrophy 1
Supported Seated Row - Phase 2 - Hypertrophy Phase 1 - Day 2: This is the 3rd exercise for the back in Hypertrophy Phase 1; the prone row or the supported seated row. This exercise really works the upper back including the rear delts, the mid traps, the lower traps & the rhomboids. It's crucial that this exercise is done correctly to hit the targeted muscles. Before starting the exercise, set up the machine so that the seat is at the right height. Ensure that your elbows stay up nice & high & out to the side of the body. Maintain a nice & smooth motion keeping tension on the working muscles. It's crucial to get a stretch, but a full contraction of the scapula is also necessary so that you are squeezing the muscles & working all the targeted muscles. As this is the hypertrophy phase, aim for 3 sets of 15, 12 & then 10 reps, boosting the intensity as you go by pyramiding the weights up. Don'ts - Don't arch the whole of the back which means you won't be getting much or any retraction of the scapula. Poor posture with you chin tucked in & back rounded will mean that your arms will be working more than your back. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder