Seated Row

The Seated Row is a common mid-phase isotonic Strength exercise that utilises the Horizontal Pull Muscles . As this exercise emphasises Scapula control, in particular Scapulothoracic Joint - Retraction , it may be relevant for pathologies of The Shoulder Girdle such as Scapular Dyskinesis , Subacromial Impingement , Glenohumeral Instability and Adhesive Capsulitis .

Involved Muscles

• Latissimus Dorsi

• Rhomboids

• Middle and Lower Trapezius

• Posterior Deltoid

• Biceps Brachii

• Brachialis

• Brachioradialis

• Teres Major

• Infraspinatus

• Teres Minor

• Core

Procedure

Starting Position:

• Patient is seated on a Seated Row machine with quality upright posture and feet supported in front of them

• Arms are held straight while both hands grasp cable attachment

The Seated Row is then performed by performing a Horizontal Pull motion, initiating with Scapulothoracic Joint - Retraction and followed by Elbow - Flexion . While there are many variations, the patient is typically advised to maintain an erect upper body as to avoid compensation from the lower back.

Variation

• Grip - Pronated, Supinated, Neutral

• GH Joint - Abduction - wider elbow flare (~60-90º Abduction) places greater emphasis on the Upper and Middle Trapezius and Posterior Deltoid , while tucked elbows (~0º Abduction) achieves a greater overall peak force through greater Latissimus Dorsi activation (SOURCE-2)

• High Row - cable/ hands are drawn to a vertically higher position, typically inline with the Chest , has been used as a mid phase exercise to treat Scapular Dyskinesis (SOURCE-1)

Cluster

Regression

The following exercises can be used as a regression if Seated Rows exceed the capacity of the patient:

• Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus

• Band Pull-Apart - basic isotonic exercise for Scapular Retractors

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

Progression

The following exercises can be used as a progression to Seated Rows once exercise proficiency is achieved:

• One Arm Row - unilateral DB version of Seated Row

• Face Pulls - bilateral isonotic horizontal pull exercise that emphasises GH Joint - External Rotation

• Bent Over Row - weighted isotonic horizontal pull exercise that emphasises entire posterior chain

• Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling

References

1. Paine, R., & Voight, M. L. (2013). The role of the scapula. International journal of sports physical therapy, 8(5), 617–629.

2. Megumi Wakuda de Abreu Vasconcelos, C., Lopes, C. R., Almeida, V. M., Krause Neto, W., & Soares, E. (2023). Effect of different grip position and shoulder-abduction angle on muscle strength and activation during the seated cable row. International Journal of Strength and Conditioning, 3(1). https://doi.org/10.47206/ijsc.v3i1.190