Seated Row
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Difficulty
Medium
Equipment Needed
Cable Pulleys or Machine
Starting Position
Seated on a bench, set the pulleys so they are slightly above and in front of you. You should have between 12' and 18' of space between your hands.
Procedure
- Fully extend the arms out in front of the body (palms facing towards each other).
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- Pull the cables back towards the torso, squeezing your shoulder blades together.
- Slowly bring the arms forward, returning to the starting position.
- Repeat for the suggested number of repetitions.
Coaching Keys
- Pretend there is a pencil in the middle of your back and you are trying to squeeze it.
You Should Feel it...
In your mid and outer back and biceps.
Exercise Purpose
Improves outer back strength and helps minimizes fatigue when holding ski poles.
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